Uncategorized

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*

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*

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*

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*

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.*

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*

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*

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*

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*

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*