Tuesday WOD
Metcon:
AMRAP X 25 Minutes
10 Deadlifts (175/255)
20 Burpees Over the Bar
30 Pull-ups
*At least 5 Rounds to Rx*
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20
June
Author: Tanner Bland
20
June
Monday WOD
Strength:
Every 2:30 X 6 Rounds
“Wave Loading”
5, 4, 3, 4, 3, 2
Overhead Squats
Metcon:
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Power Cleans (120/175)
Front Squats (120/175)
*10 minute cut-off*
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17
June
Saturday WOD
Metcon:
“Granite Games Week 2”
AMRAP X 17 minutes
50 Calorie Row
50 Wallballs (14/20 @ 9/10ft) (10/20 @ 9ft)
50 Shoulder 2 Overhead (85/115) (65/95)
50 Box Jumps (20/24)
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17
June
Friday WOD
Strength:
Every 90s X 5 Rounds
5 Strict/weighted pull-ups w/ 5s negative
*If you can do a strict pull-up, I want jumping pull-ups into a 5s negative.*
Metcon:
“DT”
5 Rounds
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push-Jerks (103/155)
*15 minute cut-off.*
DT is a Hero WOD in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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16
June
Thursday WOD
Metcon:
30-20-10
Push-ups
Dumbbell Step-ups (25/45)
*400m Run after each Round*
– No rest, go immediately into –
21-15-9
Back Squats (110/165)
Handstand Push-ups
*100 Double-Unders after each Round. 25 minute cut-off.*
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14
June
Wednesday WOD
Strength:
5 Sets of:
30s Ring Support Hold immediately followed by a Max Set of WallBalls
*Go as high and as heavy as possible on the wallballs. 1 set until failure.*
Metcon:
1 Round
50 Toes to Bar
50 Power Cleans (65/95)
50 Front Rack Lunges (65/95)
*10 minute cut-off*
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14
June
Tuesday WOD
Metcon:
5 Rounds
10 Overhead Squats (95/135)
15 Kettlebell Swings (55/70)
20 OAA Dumbbell Snatch (55/70)
*25 minute cut-off*
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13
June
Monday WOD
Strength:
5 X 4
Barbell Floor Press
Metcon:
AMRAP X 10 minutes
8 Thrusters (93/135)
6 Strict Handstand Push-ups
4 Muscle-Ups
*At least 5 Rounds to Rx*
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10
June
Saturday WOD
Metcon:
“Granite Games Week 1”
AMRAP x 15 Minutes
10 Squat Clean and Jerks (135/83) (95/53)
15 Bar Facing Burpees
8 Squat Clean and Jerks (185/115) (115/73)
15 Bar Facing Burpees
6 Squat Clean and Jerks (225/143) (135/93)
15 Bar Facing Burpees
4 Squat Clean and Jerks (275/173) (155/113)
15 Bar Facing Burpees
2 Squat Clean and Jerks (305/198) (175/123)
15 Bar Facing Burpees
Max Squat Clean and Jerks (315/203) (185/128)
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09
June
Friday WOD
Strength:
4 Sets of-
20 Unbroken Deadlifts
*Unbroken meaning they must be connected, and you must do the negative, I want this to be challenging for those sets of 20. You may increase weight as you go but I want you to try and get as heavy as possible.*
Metcon:
3 Rounds
50 Sit-ups
20 Front Rack Lunges (78/115)
100m Farmers Carry (35’s/55’s)
*10 minute cut-off*
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