Sunday Funday
Teams of 2
Wod 1-The classic

8 minute time cap
Run 800 as a team
With remaining time perform max power cleans. 155/115

Wod 2- 10 minutes- As many reps as possible
Partner 1 performs wall balls
partner 2 does a 100ft farmer carry with kettle bells or dumbells.
when partner 2 is back switch spots. Score is total wall balls

Wod 3-

27-21-15-9

Dumbell thrusters
Burpees

Split work however you want. only 1 person works at a time.

Back Squat
5,5,5,5,5+ go heavier than your 7’s last week, Last set is 5 plus til failure (or close, please use spotters)

Wod
16 Minutes Amrap
5 Deadlifts
4 Power Cleans
3 Front Squats
Run 200
Weight is 135/95 for all movements. If you say “But i can deadlift more than that” its a 700 burpee penalty.

Strenght
Clean and Jerk Complex- Find one rep max build up to this
Complex is
Squat clean-hang squat clean-push jerk-split jerk
*if you dont have squat cleans yet use power cleans

Wod-
5 Rounds for time
20 Cal row (or 15 cal bike)
15 Wall balls #20/#14
10 toes to bar

Wednesday
Bench Press 5 sets of 5, heavier than your 7’s last week
Wod-
Options today

“Nancy”- if you are doing this wod you need to be getting warmed up to overhead squats between your bench sets.
5 Rounds
400M Run
15 Overhead Squats

————————-OR——————————–
Gerry
Run 1 mile
Row 2000m
Run 1 mile

1000 m row and 5 minutes double under practice, Overhead squat with an empty bar to warm up for snatches

Strength-
Power postion Snatch-
Build up very slow to a one rep max-
1,1,1,1,1+ it’s going to take a few sets. we are going to practice these. If you finish early jump on a bike or rower while you are waiting
Wod
21-15-9
Hang Snatch 115/75
Chest to bars pull ups
*** 30 double under between rounds so 90 doubles total