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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…

50 Shoulder 2 Overhead (125/185)

Finish with…

800m Run Together

*For the Deadlifts the bar must be lifted together, if you are a boy girl pair just load up the bar unevenly, one the Burpees, partners must be on the ground at the same time before standing up and jumping over the bar, for the S2OH its just 50 total reps split up however you want, you can either have 2 bars set up or Just break down your DL bar to get down to the OH weight. Complete the run together.*

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… For Time

500m Row

100 Burpees

*24 minute cut-off*

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*

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.*

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*

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*

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

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 the 12 Minute AMRAP. I will be programming the 4th GG Workout on Monday, but the scores have to be in by 7pm that night, so if you can’t make at least the 530 class you may need to either do the WOD after todays workout or on Sunday. If you are doing Scaled version of the GG WOD, Pull-ups are scaled to Jumping Chin-Over-Bar pull-ups, and HSPU will be Hand Release Push-ups. 5 Rounds to Rx the second part today.*

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*

Thursday WOD

Metcon:

4 Rounds

10 Hang Power Snatch (85/125)

30 Wallballs (14/20 @ 9/10ft)

80 Double-Unders 

*20 minute cut-off*