06-29-16: Choices, Choices…..

Fitness:

WOD:
A1.  2000m Row for Time
OR
A2.  9 Minute AMRAP
9 Power Snatch  95/65
12 Burpee Box Jumps  24/20

AND THEN:

B1.  5 x 5 Stict Pull Ups (Add Weight, if Able)
AND
B2.  HSPU Work
RX – Work to Max Deficit
Scale – Max Handstand Holds
Novice – Kick Ups or Work to Heavy DB Strict Press

06-28-16: Press and Burn

Fitness:

Skill:
Push Press
8@45%
5@55, 65, 75%
3@85, 90%

WOD:
25-20-15-10-5
KB Swings Russian
10-8-6-4-2
Burpees
Goblet Squats
*200m Run After Each Set

06-24-16: Friday Fun

Fitness:

Skill:
Backsquats
8@35%
5@45,55,65%
3@75%
1@85%

WOD:
Row 400m, Rest :45, Row 300m, Rest :30, Row 200m
4 Rounds:
8 SDHP  53/35
8 Burpee Box Jumps
4 Goblet Squats
Run 200m, Rest 1:00, Run 200m

06-23-16: 2 WOD Thursday

Fitness:

Skill:
Barbell Complex:  3 Deadlift + 2 Hang Power Clean
Work to a Moderate Heavy

WOD 1:
15-12-9
Hang Power Cleans   185/105
9-6-3
Muscle Ups
(Scale = 3x Pullups  27-18-9)

WOD 2:
3 Rounds Not for Time
10 DB Push Press Right Arm
10 TTB
10 DB Push Press Left Arm
200m Run

06-22-16: EMOM 5 Rounds

Fitness:

Skill:
Strict Press
8@40/50%
6@60/70%
4@80%

WOD:
5 Rounds – Alternating EMOM
200m/150m Row
15 Wall Balls  20/14
12 Push Ups
20 Mountain Climbers (2ct)

06-21-16: Clean and Jerk

Fitness:

Skill:
Clean and Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90…95….101% ?!

WOD:
30-20-10
KB Swing American  53/35
Abmat Situps
Jumping Lunges 
**Cash Out:  400m Run

06-20-16: 1st Day of Summer AMRAP

Fitness:

Skill:
Backsquats
8@45%
5@ 55, 65%
3@75, 85%
1@90%

WOD:
20 Min AMRAP
25 DU / 75 Singles
10 Lateral Bar Over Burpees
10 Deadlifts   185/105
400m Run

06-17-16: Granite Games Qualifier WOD 2

17 Min AMRAP
50 Cal Row
50 Wall Ball
50 Shoulder to Overhead
50 Box Jump

*For your division weights/target height/box height go to:  https://thegranitegames.com/2016-qualifier-workouts/

06-16-16: Alternating EMOM

Fitness:

Skill:
1 + 1/4 Backsquats
4@45/50%
3@55/60%
2@65/70%

WOD:
Alternating EMOM – 5 Rounds
200m/150m Row
15 Abmat Situps
10 Pushups w/ 2 second plank hold each rep)
5 Deadlifts  225/155

06-15-16: 4 Rounds

Fitness:

Skill:
Push Press
5 @ 35, 45, 55, 65, 75%

WOD:
4 Rounds for Time
200m Run
5 Snatch – Touch and Go  135/85
7 Hang Power Cleans
2 Front Squats