Happy 4th of July!
Partner WOD- 2 girls, 2 boys, or girl boy pairs. Metcon: In Pairs of 2 complete 21-15-9-6-3 Partner Deadlifts (245/365) Partner Synchronized Bar Facing Burpees Then into...
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03
July
Blog
Saturday WOD
Metcon: "Granite Games Week 4 WOD 5" AMRAP X 14 minutes 70 Double-Unders 7 Muscle-Ups 7 Snatch (105/155) -Rest 2 minutes- Then...
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01
July
Friday WOD
Strength: 5 X 2 Squat Cleans *These should be heavy and back to back but not necessarily TnG* Metcon: 30-20-10 Back Rack Lunges (95/135) Wallballs (14/20 @ 9/10ft) *End each Round with a 100m Sprint. 10 minute cut-off*...
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30
June
Thursday WOD
Metcon: AMRAP X 10 minutes 100m Farmers Carry (35's/55's) 10 Power Snatch (95/135) -Rest 3 minutes- 4 Rounds 50 Double-Unders 10 Jerks (125/185) *25 minute cut-off. At least 4 Rounds to Rx the AMRAP. You will have 2 scores, Rds and Reps in AMRAP, and time finished.*...
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30
June
Wednesday WOD
Strength: 4 X 7, 1 X Max Reps @ 65% of your heaviest set Bench Press Metcon: 9 Minute Ladder 1 Wall Climb 2 Strict Pull-ups 3 Deadlifts (155/225) *@ Least through 15 Deadlifts to Rx*...
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28
June
Tuesday WOD
Metcon: 20 Dumbbell Ground 2 Overhead (35's/55's 100 Air Squats 400m Run 15 DB G2OH (35's/55's) 75 Air Squats 800m Run 10 DB G2OH (35's/55's) 50 Air Squats 800m Run 5 DB G2OH (35's/55's) 25 Air Squats 400m Run *26 minute cut-off*...
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27
June
Monday WOD
Metcon: "Granite Games Week 3 WOD 4" 5-10-15-20-15-10-5 Overhead Squats (75/115) Toes 2 Bar *Scaled division does Front Squats @ 55/75 and Hanging Knee Raises. 12 minute cut-off.* Strength: Every 90s X 6 Rounds 4, 4, 3, 3, 2, 2 Push-Press...
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26
June
Saturday WOD
Metcon: "Granite Games Week 3 Wod 3" AMRAP x 12 Minutes 12 Chest 2 Bar Pull-ups 8 Deadlifts (165/245) (95/135) 12 Handstand Push-ups 8 Deadlifts (165/245) (95/135) -Rest 5 Minutes- AMRAP x 8 Minutes 6 Front Rack Lunges (105/155) 12 Box Jumps (24/30) *The 8 Minute AMRAP is just bonus, the Granite Games Workout is just...
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25
June
Friday WOD
Strength: Establish a 5-Rep Max Back Squat Metcon: -Start with 50 Sit-ups- 20-15-10-5 Ring Dips Kettlebell Swings (55/70) -End with 50 sit-ups- *10 minute cut-off*...
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23
June
Thursday WOD
Metcon: 4 Rounds 10 Hang Power Snatch (85/125) 30 Wallballs (14/20 @ 9/10ft) 80 Double-Unders *20 minute cut-off*...
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23
June