Wednesday 6/14/17 WOD
Strength: 3, 3, 3, 2, 2, 2 Power Snatch Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Wallballs (20/30 @ 9/10ft) Deadlifts (155/255) *10 minute cut-off* ...
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14
June
Blog
Tuesday 6/13/17 WOD
Metcon: 10 Rounds 5 Strict Handstand Push-ups 10 Chest 2 Bar Pull-Ups 12 Kettlebell Swings (35/55) *20 minute cut-off*...
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13
June
Monday 6/12/17 WOD
Strength: 6 Sets of- 1 Squat Clean 2 Front Squats Metcon: 15-10-5 30-20-10 Power Cleans (135/205) Pistols *8 minute cut-off*...
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12
June
Saturday 6/10/17 WOD
Metcon: 15-10-5 5-4-3 Shoulder 2 Overhead (125/185) Wall Climbs -Rest 2 minutes- 50-40-30 25-20-15 Wallballs (20/30 @ 9/10ft) Shoulder 2 Overhead (95/135) *25 minute cut-off*...
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10
June
Friday 6/9/17 WOD
Strength: 4, 4, 3, 3, 2, 2 Deadlifts Metcon: "Granite Games Workout 1" AMRAP X 12 minutes 10 Hang Squat Cleans (95/135) 10 Front Rack Revers Lunges (95/135) 20 Chest 2 Bar Pull-ups *At least 5 Rounds to Rx. Scaled weight is 65/95 and jumping pull-ups.*...
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08
June
Thursday 6/8/17 WOD
Metcon: 100 Double-Under 40 Burpee Box Jump Overs (20/24) 50 Power Snatch (75/115) 40 Burpee Box Jump Overs (20/24) 100 Double-Unders *20 minute cut-off*...
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08
June
Wednesday 6/7/17 WOD
Strength: 4, 4, 3, 3, 3 Back Squats Metcon: 21-15-9 Clean and Jerks (105/155) Handstand Push-ups *10 minute cut-off*...
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07
June
Tuesday 6/6/17 WOD
Metcon: 3 Rounds 400m Run 18 Pull-ups 12 Squat Snatch (95/135) 18 Pull-ups 6 Squat Snatch (95/135) *30 minute cut-off*...
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06
June
Monday 6/5/17 WOD
Strength: 5 Sets of- 3 Push-Jerks 1 Split Jerk Metcon: 30-20-10 Cal Row Thrusters (65/95) *10 minute cut-off*...
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05
June
Friday 6/2/17 WOD
Metcon: AMRAP X 22 minutes 45 Double-Unders 12 Dumbbell Ground 2 Overhead (35/50) 15 Toes 2 Bar *At least 6 Rounds to Rx*...
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02
June