Sunday Funday

Teams of 2
20 minute Amrap
100 Wall Balls
1 Sled push
1 200 M sandbag run
75 slam balls
1 sled push
1 200 M sand bag run
50 Burpees
1 sled push
1 200 M sandbag run

Wod 2
16 Minutes
1000 M Row buy in
then Amrap of
16 Power Cleans 135/75
8 shoulder to overhead
8 front squats

8am Endurance
9am Mobility
10am Partner Chipper Wod…….

Mystery.

Warm up-
5 rounds of
5 pull ups (Weighted if possible)
10 push ups
15 squats

Strength
Deadlift + Squat clean complex 10 EMOM

3 deadlifts
1 squat clean

Next- Go over snatches as a class before the workout

Wod- 15 minute Amrap
10 snatches 95/65
10 Chest to bar pull ups
1 sled push

Warm Up
5 Minutes to fill out a goals sheet
5 minutes rowing
*Optional warm up 400 burpees

Strength-
20 Minutes To
Find a 3 rep max Thruster (get at least 6 sets in, build up slow)

Wod
18 Minutes
60 Cal Bike Buy in
Remaining time
Amrap of
3 Man Makers *************Don’t throw your dumbbells!!***** Burpee penalty****** There will be too many people doing sit ups
10 Toes to bar (sub 15 knee raises or 15 sit ups)
25 Doubles or 50 singles

warm up
4 rounds
10 cals bike or row
10 empty bar presses
10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice)
Strength
Push Press
Sets of 3
3,3,3,3,3 this is Dip drive press…

Wod
10 Minutes
6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)
12 Slam balls
1 Rope Climb

Rest 3 Minutes
then 3 minutes of max effort walls balls
*who will go all 3 minutes without dropping the ball