Wod Wars based wods
TEAM OF 2 (wod wars is teams of 3 but its still ok to practice in teams of 2)

Wod 1
8 Minutes to find 1rm of this complex
1 Clean
1 Hang Clean
1 Front Squat
1 Shoulder to overhead

Wod 2-
12 Minutes
Run 400 Meters with a wall ball
then compete 100 wall balls
With remaining time  perform an Amrap of
25 toes to bar (sub knee raises or sit ups)
2 rope climbs (wod wars is 10 rope climbs but we don’t want people waiting for ropes)
50m overhead walking lunge (double kettlebells, one partner walks it down, one walks it back)

Wod 3-
6 Minutes Amrap
20 Deadlifts
20 shoulder to overhead
20 Front squats
20 snatches
20 OHS

Rest 2 Minutes

6 Minutes
20 Burpee box Jump
15 Ring muscle ups (or pull ups, or ring rows)

Endurance-
Everybody’s favorite-
Yasso 800’s (common, extremely tough,  workout in the marathon world)
this workout is supposed to 10×800 (few people can finish this workout hitting all 800’s at the same pace) Work to rest ratio is 1 to 1.
We will adjust! Watch this video starting at 12:40  https://www.youtube.com/watch?v=_sO_V5NDdcQ
Some games athletes are running these at sub 3:00 for every 800.. thats a 6 minute mile pace.   Jason Khalipa and Ben Smith run.. you should too.

9am- Mobility with Amanda- Be sure to ask Amanda getting your kids into her kids class!

10am Partner Wod- 30 minute AMRAP One partner working at a time, split work how you want
50 Cal Row
100M Sled Push (one partner push down, one push back)
50 Cal Bike
100M Sled Push
50 Cleans 135/95
100m Sled push
50 KB swings
100m sled push

LAST DAY LAST DAY LAST DAY Today is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up-
40 OHS with a dumbbell
40 OHS with a pvc
2:00 minute wrist stretch. Hands on ground turned towards you… stretch it out
20 Front squats with an empty bar

Strength
Front Squat
In 5 sets work towards a 7 rep max front squat
7,7,7,7,7

Wod-
18 Minute Amrap
100 wall ball buy in (get chalk, keep track of your reps, make a mark every 10 reps)
Remaining time do an Amrap of
30 Slam balls 50/30 pounds
2/1 Rope climbs (4 rope pulls from the floor)
200M Sprint

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up
Lets do something different- 42 overhead single arms dumbbell squats
5 Minutes Bike or Row
25 Light Deadlifts, lets get your for right before we start the strength

Strenght
Deadlifts
8,8 (lighter) 6,6 Moderate weight 70 percent) 4,4 (80-85 percent) 2,2 (95+ percent)

Wod-
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

Accessory
Bestie Sled Push
Start with and empty sled
one person pushes it down and back to the cones, next person goes
ADD WEIGHT and repeat.
go until someone cant push it

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Super duper surprise- 40 Overhead squat with a dumbbell
40 overhead squat with pvc
Grab an empty bar and start practicing snatching

Strength 2 VERSIONS Pick one
10 Minutes EMOM

Perform this complex without dropping the bar if you can overhead squat
1 squat snatch + 1 Overhead squat + 1 hang squat snatch + 1 overhead squat

If you cant overhead squat yet perform this complex without dropping the bar
2 power snatches from the floor
2 power snatches from the hang

Wod
15 Minute Amrap
10 chest to bar pull ups (sub regular pulls ups or ring rows 10/15)
10 Thrusters 95/65
10 bike or rower cals
1 Sled push