Sunday Fun Day
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
Teams of 3 Pirates
Spend 1 Minute at Each Station Before Rotating
Station 1: Row the Boat for Calories
Station 2: Canon Ball Swings @ 53/35 lbs
Station 3: Cannon Ball Shots @ 20/14 lbs (10’/9’ target)
Station 4: Rope Climb Aboard
Station 5: Rest
Rotate through the stations for a total of 3 rounds.
Accrue as many reps as you can at your station for 1 minute. At the beginning of the next minute, each athlete rotates to the next station. You will rotate through all stations 3 times.
Scored by Total Team Points
Every rep is 1 point. Each calorie on the rower is 1 point. Each rope climb is worth 5 points.
Dressing like a pirate is worth 25 points per teammate who dresses up.
Find a Heavy Single Snatch
Snatch @ 95/65#
EMOM perform 7 Wall Ball Shots @ 20/14#
Teams of 2
8 Thrusters @ 155/105#
6 Rope Climbs
11 Box Jumps @ 30/24”
Continuous run with Sandbag @ 50/30#
“Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.” -Ben Bergeron
Deadlift @ 150% Bodyweight
Bench Press @ Bodyweight/ 80% Bodyweight
Clean @ 75% Bodyweight
Time Cap: 45 min
Today’s class will last a bit longer than normal– about 1 hr 10 min. This workout is not for time–just completion. You will be required to share barbellls with other athletes and adjust loads. Complete as much as you can within the 45 minute time cap. If you finish early, help other athletes change their loads.
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans @ 135/95#
Time Cap: 18 min
“Partner Boat Race”
500 Meter Row
400 Meter Run
Partner 2: Rest
Repeat until both partners have performed 3 Rounds
Time Cap: 24 Min