Sunday Funday Team Wods!
Last day to order shirts! We are taking the order sheets in tomorrow!
Driven Nutrition Sample Day is TUESDAY.

As a team, on a running clock, complete the following 3 benchmark wods AFTER completing an 800m run buy in

Wod 1 Grace
30 clean and jerks for time

Wod 2
Double Helen *try to split work evenly
3 rounds
Run 400 together
42 Kb swings
24 Pull ups

Karen
150 wall balls for time

8am Endurance
All Running Option-
8x400m with 90 second break. Over on the post office road
Option 2- Partner Chipper
100 Burpees
150 bike cals
200 Rower Cals

9 am mobility

10am
Partner wod

For time: Split work however you want
*run the 400s together
*scaling options available
1000m Row Buy In
35 Thrusters, 115/75
35 Burpees
400m run
30 Thrusters, 115/75
30 Burpees
400m run
25 Thrusters, 115/75
25 Burpees
400m run
20 Thrusters, 115/75
20 burpees
400m run
15 Thrusters, 115/75
15 Chest-to-bar Pull-ups
400m run
1000m row Cash out

Ready for a fun one? Hope your legs aren’t too sore from yesterday!
Warm up-
5 minutes of run bike or row
Then 3 rounds of
10 air squats, 200m run

Take 10 minutes to review the med ball clean

Wod-
3 rounds for time
50 med ball cleans 30/20
800m run
Enjoy
*scaled versions will be 2 rounds
*if you aren’t currently running sub out an 800 m row

Accessory work- choose 1
1000m row for time
or 60/50 cal bike for time

Coaches notes. Watch the video closely to prepare for these med ball clean. Yes you will have time practice. This wod is not a sprint, its going to take awhile. Stick with it an chip away. Pick a med ball that you can get sets of 10 to start out with. By the 3rd round those sets will probably be fast sets of 5. Don’t get caught up in “rx-ing” it. quality reps at a steady pace.

Warm up
4 rounds
1 minutes bike
5 strict press
5 push press
5 push jerks
10 empty bar deadlifts

Strength
12 minutes Emom (4 rounds) *try to increase weight each round
Minute 1- 2 strict press
Minute 2- 4 push press
Minute 3- 6 push jerk

*take 10 minutes to practice wall ball lunges *as in the video below* and work up to your working weight for deadlifts

Wod
5 Rounds for time
14 Wall alternating lunge wall ball lunge shots 20/14
10 Deadlifts 225/155
***Coaches notes. If you are fighting these wall ball lunges, drop the wall ball weight or sub out regular wall balls. Pick a weight on you deadlift where you fighting to go unbroken every round. 10 minute range is what we are looking for

Time for some Olympic Lifting!
*Weight vest Wednesday will be back next week
Is learning the snatch going to make or break your fitness? Probably not, but it will certainly help you learn to generate power, move quicker, be more flexible, have better balance and be more coordinated in general.

General warm up
2 rounds (down the length of the floor and back for each movement)
Side step squats
Butt kicks
High knees
20 Pass throughs in place with PVC

3 rounds (12 Minute) barbell warm up
Minute 1- 5 snatch grip high pulls
Minute 2 – 5 power position power snatch
Minute 3- 5 hang position power snatch
Minute 4- 5 from the shin plus overhead squat
*you can add very light weight if you want to


15 minutes to build to a heavy 2 rep snatch, power or squat- you can reset between the 2 lifts, but no more than 15 seconds rest between the two reps.
*coach will start a clock for this. not necessarily going for a two rep max since this is only 15 minutes, you are trying for heavy quality reps

Wod
10 Minute Amrap
5 power snatches 115/75 scale to 95/65 or 75/45
7 toes to bar or knee raises
7 Burpees over you bar

Coaches notes- Pick a weight on you power snatches where you can touch and go just about every round. Don’t let that RX weight get the best of your mind. You will get a far better workout if you pick a weight that you are able to go 5 unbroken reps with rather than staring at a bar.
-Choose the toes to bar variation that lets you get through them quick. Still working towards being on the bar, do sit ups
-burpees over the bar, also choose a variation that isnt going to slow you down, If getting over the bar quick is taking intensity away from the workout, don’t jump over your bar, just do regular burpees!


***Accessory work- accumulate 400 meters of overhead carries with a light plate