Warm up 500M row
50 Foot dumbbell overhead walking lunge (both hands)
40 OHS with a pvc
Grab a bar (we are doing this together)
6 Minute Emom warm up EMPTY BAR
0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at)
0-4 Minutes 7 Hang positon form the knee snatches (power or full, mix it up)
4-6 minutes 7 snatches from below the knee (power of full)

now you are warm, Time for strength work, put some weight on the bar.
10 Minute EMOM
2 Power Snatches from the hang (knee) postion
1 Full Snatch (if you cant do a full snatch sub this with 2 snatches from the floor)

Wod-
16 Minutes
10 Chest to bar pull ups
10 Power Snatches 95/65
1 sled push
Run 200

Warm Up-
5 Minutes bike
30 Airsquats
30 Push Ups
15 Empty bar front squats with a 2 second hold at the bottom

Strength-
Front Squats Work to 75 or 80 percents
7.7.7.7.7
*If you finish these before everyone, hop on a bike or rower… especially if you are doing the the 6 Week Open Challenge
Get equipment ready for the wod! Starting the clock at the start time on the board. No stalling or holding up class.

Wod- High intensity on both wods.. pick weights and movements you can do unbroken.
8 Minute Amrap
15KB Swings 70/55
25 Foot Handstand walk-   (Sub 8 HSPU OR 30 second handstand OR 12 Strict Dumbbell presses)

Rest 4 Minutes
8 Minute Amrap
8 Thrusters 95/65
8 Burpees over your bar

1000m partner row warm up.. nice and easy. get your equipment ready.. we start at 10:15

Ladies Night
Complete with a partner, with a running clock…BUT just for fun we will start all this with an 600m run
Grace, Karen, Helen  Split work.. EXCEPT on HELEN

Run 600-Both Partners
-Then-
30 Clean and jerks 135/95

Then
BOTH PARTNERS COMPLETE
3 Rounds
400m run- Run togther- cant start KB swings until both partners are back
21 KB Swings Each (only 1 KB Per team)
12 Pull ups each

annnnnnndddddddd then

Karen
150 wall balls split how you want

Let’s fill the gym!!! Great turnouts for Saturdays lately!!! Be part of the fun. Don’t be the one that says “I wish I was there last Saturday”

Challenge competitors. Be sure to stop out and weigh in if you haven’t. 8am until 11ish.

8am Endurance
8×400.. 2:00 minute rest between. Do these on the post office road. make them the best 400’s ever. you have two minute breaks. get recovered and go!

9am Mobility with Amanda. The class you NEED to take but are trying to avoid!

10am- Partner chipper- Get your bar ready before the wod 35 minute cap
Row 1000M
Run 900? with med ball
80 Deadlifts 135/95
70 wall balls 30/20
60 Cleans 135/95 (this will take awhile, pace accordingly)
50 Walking lunge (25 each.. this is your break.. enjoy it)
40 Shoulder to overhead 135/95
30 yard sled push AHAP
20  OHS 135/95 (Sub out front squats if you can not OHS)
10 Man Makers!!!!!

Warm up- Run a nice easy mile
40 ohs with pvc
20 empty bar Front squats
20 Light deadlifts

Strength
Deadlifts
10 Minute emom
3 heavy deadlifts

Wod-18 minutes
Buy In- 40 Handstand push ups or DB presses, or regular push ups
Then remaining time amrap of
7 Front Squats 185/135
200m run
5 Ring muscle up. sub is 5 bar muscle up or 10 pull ups or 15 ring rows.