Sunday Funday
Warm up and have equipment ready for your team at 10:15- Start warming up for wod 1

Teams of 2
Wod 1
6 Minutes Total to find 1 rep max power clean for each team member

Wod 2-
12 Minutes Amrap
12 Dumbbell Thrusters
12 Burpees
100m run together
**Split the thrusters and burpees however you want, but run together

Wod 3
12 Minutes
Partner 1 Perform as many wall balls as possible WHILE
Partner 2 is doing 100M farmer carry with Kettle Bells or Dumbbells

Switch off after farmer carry, keep a running total of your wall balls.

8 am Endurance- Time to practice your running! The Bill Sheehan Turkey Sandwich 5k is coming up
run 200- rest 60 seconds
run 200-rest 60 seconds
run 400- Rest 90 seconds
run 400- Rest 90 seconds
run 800- Rest 2 minutes
run 800-Rest 2 minutes
run 400-rest 90 seconds
run 400- Rest 90 seconds
run 200- rest 60 seconds
run 200

^if its storming tomorrow morning do this as a partner rowing wod, one rows 200, the other rows 200, then one rows 200 the other rows 200… then one rows 400 and then other.. and on and on and on.

9am mobility

10am chipper wod
solo, no partners- 35 minute time cap
Run 800m
50 wall ball
50 rower cals
50 Kb swings
50 push ups
50 hang cleans 95/65
50 burpees
50 ring rows (no pull ups, save your hand for the weekly wods)
50 Front Rack lunges (be careful) 95/65

Workout 17.1 (do this wod before you do any strength work) – 20 minute time cap

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Warm up
4 rounds
5 pull ups (weighted)
10 push ups
15 squats

Strength
Deadlift
5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter

Wod

14 minute AMRAP

• 9 chest-to-bar pull-ups
• 10 power cleans, (135/95)
• 20 squats

Warm Up minute 6 minute emom- run 100m, 5 push ups

then 10-20 empty bar back squats with a 1 second pause at the bottom

Strength- Back squats
Heavy 3’s
(do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3

WOD
14 Minutes
1000 meter row buy in
THEN Amrap of
10 wall balls
25 doubles
3 bar muscle ups (sub 5 pull ups, 5 chest to bar pull ups, or 7 ring rows)