War Games

1,2,3 min Amrap (3 separate scores) 1 min rest between

12/8 Cal C2 Bike

15 Wall Over

20 HSPU (8 Wall Walk)

AMRAP GTOH (165,105)(115,75)

1,2,3 min Amrap (3 separate scores)

1 min rest between

12/8 Cal C2 Bike

15 Wall Over

20 HSPU (8 Wall Walk)

AMRAP GTOH (165,105)(115,75)

1,2,3 min Amrap (3 separate scores)

1 min rest between

12/8 Cal C2 Bike

15 Wall Over

20 HSPU (8 Wall Walk)

AMRAP GTOH (165,105)(115,75)

Wod 1

12 min E2MOM  (One partner working, one partner resting)

12/15 Cal Ski

10 Bar Facing Burpees 

Max rep DL in remaining time (315,225) (275,175)

Time Cap is 12 Min. 

Score is the total number of Deadlift completed before the 12 min time Cap. 

Ski- Ladies will complete 12 cal, men will complete 15 cal. 

Deadlift RX (Men 315, RX Ladies 225) Scaled and Masters Men 275, Ladies 175)

Workout Flow:

At the call of three, two, one, go... Athlete A will begin on the ski erg. Once the calories are complete (12 Femal/15 Male), they will complete 10 bar facing Burpee's. After the Burpee's partner a will complete as many deadlifts as possible until the clock gets reads 2:00. At the 2:00 mark athlete B will begin on the ski erg, then Bar facing Burpees, then Deadlift until the Clock reads 4:00. This pattern continues for 12 minutes. 

Movement Standards

Ski- Athletes must not touch the handles until their work time begins. Athlete must continue to work until the screen reached the required Cals. 

Bar Facing Burpees- Each repetition starts with the athlete facing the barbell. Athletes may step or jump into the bottom position of the burpee. In the bottom position, the athlete's thighs and chest must touch the ground and the athlete’s torso must be perpendicular to the barbell. The athlete’s hands and feet must also be placed inside the width of the plates on the barbell. The athlete must clearly jump over the barbell. Both feet must be off the ground at the same time as the athlete passes over the bar. Stepping over is NOT permitted. The athlete does not need to use a two-foot takeoff. Each rep is counted when both feet land on the ground on the opposite side of the bar. From there, the athlete may begin their next rep. If the athlete receives a no rep at any time during the bar facing burpee for any reason, they must repeat the entire repetition. 

Deadlift-each repetition starts with the barbell at the ground. The athlete will stand with the bar reaching full extension with the knees and hips. The rep is complete once the shoulders pass clearly behind the barbell at the top of the rep.

9 min AMRAP total 

0-3 min AMRAP (share reps)

21 Thrusters 

21 Pull Ups (Toes to Rings)

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3-6 min AMRAP (share reps)

15 Thruster 

15 C2B Pull Ups (Ring Row)

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6-9 min AMRAP (share reps)

9 Thruster

9 Bar Muscle Up (Burpee pull ups)

9 min Time Cap

Score it total number of team reps

Thruster RX (Men 75, Ladies 55)

Scaled and Masters (Men 45, Ladies 35)

Flow: At the call of 3,2,1 go... One partner will work at a time. The team will collect 21 thrusters switching any time if they choose. Then the team will collect 21 pull ups (toes to rings for Scaled and Masters divisions) switching any time they choose. They will continue this for three minutes. 

During Min 3-6, the team will collect 15 thrusters and 15 C2B Pull Ups (ring rows for Scaled and Masters Divisons)  switching anytime they choose.

During min 6-9 the team will collect 9 thrusters and 9 bar muscle ups (Burpee pull ups for Scaled and Masters Divisions) switching any time they choose. 

** When the AMRAP Changes Reps ant min 3 and 6, athletes must start over with the appropriate number of Thrusters. 

Movement standards.

Thrusters- athlete will start with the barbell in the front right position. They will complete a squat below parallel and take the weight overhead in one motion showing control at the overhead position. The athlete may perform a squat clean to a thruster. 

Toes to Ring- (scaled and masters only) Athlete will hang from the rings, both feet must swing behind the frontal plane and then touch the rings at the same time between the hands. 

Ring Rows- Athlete will hang from the rings showing for extension in the elbow with feet clearly on the marked line. Once the thumbs touch chest, the rep is complete. No kipping motion is allowed. 

The Burpee Pull Ups- Athlete will start on the floor showing chest clearly on the ground. Stand up any way. From there get your chin over the bar any way. Jumping is allowed Any kipping motion is allowed. Any grip is allowed.  

Bar Muscle Up- (RX only) The athlete must begin in or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle up is acceptable, but pull-overs, rolls to support and glide kip are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull up bar to assist the athlete. Removing the hands and resting while on top of the bar is not allowed. 

**Tiebreak is total reps during the first three minutes. 

12 min AMRAP

6 min Max Calorie Row

into

6 min 60ft/60ft sled relay

(15ft=1 point)

1 trip down and back = 8 points

12 min Cap 

Score is Total Points of Row Cals combined with total points of sled push.

Workout Flow:

The team will have 6 minutes to complete as many cals as possible on the rower, switching whenever they like. At min 6, switch to a sled relay. They will complete as many meters as possible pushing the sled on a 60ft down, 60ft back course. Again swithing partners at any time. Sled must clearly go around the outside of the cone.

Sled weights will be announced at the competition.