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Wednesday WOD

Strength:

EOMOTM X 10 minutes

2 Squat Clean and Jerks

Metcon:

7 Minute Ladder

1 Push-Press (105/155)

2 OAA Dumbbell Snatch (55/70)

*At least through 12 DB Snatch to Rx*

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*

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*

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)

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.

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.*

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*

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*

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*

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)