Girls week, to get in the record book someone else counts your reps.

Warm up,
Slowly build up to the weight you are going to use for Grace

the strength today is a a wod
Grace
30 clean and jerks for time 135/95

WOD 2
“Annie”
50-40-30-20-10
Double Under
Sit up

Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it…
Must go over standards with your judge before you start.
Judge must comfortable giving you a “NO REP”

For this WOD, if you want to be in the record book, judge also needs to walk out front and verify you ran the correct distance.
Helen is not the most difficult Girl but its a great test to go unbroken on the movements and push hard on the run.

Warm Up
30 Air squats with a 1 second hold at the bottom
40 pass throughs
20 pull ups

Strength
Back Squat
4 sets of 10 light weight.. deload week

“Helen”

Three rounds for time:
Run 400 meters
21 kettle bell swings
12 Pull-ups

Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it…
Must go over standards with your judge before you start.
Judge must comfortable giving you a “NO REP.” I’ll no rep Rich Froning if he’s not hitting his standards.

If you are not worried about the record… you don’t need a judge.

Warm Up 750 row
30 pass throughs
25 push ups

Strength-
20 Minutes to work on finding a two rep max touch and go power clean, build up slow.

Wod:
Power Clean Elizabeth or Squat Clean Elizabeth
21-15-9
Cleans (your choice, squat cleans will take much longer)
Ring dips

*the sub for ring dips for today is push ups.

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