6-14-16: Nutts-iest

Fitness:

Skill:
Deadlifts
8@45%
5@55, 65, 75%
3@80, 85%

WOD:  
“Nutts-iest”
10 HSPU / 20 HR Pushups
15 Deadlifts  250/165
25 Box Jumps 30/24
50 Pullups
100 Wallballs  20/14 to 10′
200 DU / 400 Singles
400m run with Plate  45/25

06-13-16: Hard as Granite

Fitness:

Skill:
Hang Clean and Jerk
5@50%
4@60%
3@70%
2@80%

WOD:  Choose A OR B
A.  
Granite Games Qualifier WOD 1 – 15:00 AMRAP
10 Squat Clean and Jerk  (Rx/Masters 135/85 – Scaled 95/55)
15 Bar Facing Burpees
8 Squat Clean and Jerk  (Rx/Masters 185/115 – Scaled 115/75)
15 Bar Facing Burpees
6 Squat Clean and Jerk (Rx/Masters  225/145 – Scaled 135/95)
15 Bar Facing Burpees
4 Squat Clean and Jerk (Rx/Masters 275/175 – Scaled 155/115)
15 Bar Facing Burpees
2 Squat Clean and Jerk  (Rx/Masters 305/200 – Scaled 175/125)
15 Bar Facing Burpees
Max Squat Clean and Jerks in Remaining Time (Rx/Masters 315/205 – Scaled 185/130)

B.  
30-20-10 KB Swings
20-15-10 Goblet Squats
7 Burpees
400m Run / 500m Row

06-10-16: This is Fast!

Fitness:

Choose Metcon or Strength….A Choice, What?!?!

Metcon:
1000m Row
30 Clean & Jerk  95/65 (Go Light)
800m Run
15 Thrusters

Strength:
1)  Clean and Jerk 
5@50%
4@60%
3@70%
3@80%
1@90%/101%

2)  Front Squats
5@55/65%
3@75/80/85%
1@90%

06-09-16: AMRAP Ladder

Fitness:

Skill:
Strict Press
4 Attempts to Find 10 Rep Max

WOD:
14 Minute AMRAP Ladder
2-4-6-8-10-12-14
Airsquats  (Slow and Perfect)
Abmat Situps
1 Arm DB Push Press – Right Arm (At 50% of Strict Press)
Burpees
1 Arm DB Push Press – Left Arm
**DB Push Press Full Reps Up to 8, Then 1/2 Reps On Remaining Rounds

06-08-16: Repeats Then WODs

Fitness:

WOD 1:
400m Run Repeats
400m Run x 3; Exactly 2 Minutes Rest Between Each Run

WOD 2:
4 Rounds for Time
15 Slamballs  40/25
10 Box Jumps
4 Dead Lifts
1 Clean and Jerk  (75% 1RM)
200m Run

06-07-16: Sweaty EMOM

Fitness:

Skill:
Backsquats
8 @ 45%
5 @ 55/65/75%
3 @ 80/85%

WOD:
5 Rounds – Alternating EMOM
200/150m Row
15 Wallballs  20/15
10 Alternating DB Snatch  70/45
Rest 1:00

06-06-16: Deadlifts and Dreamcrushing

Fitness:

Skill:
Deadlifts
8@35%
5@45/55/65%
3@75/85%

WOD:
“Dreamcrusher”
6 Thrusters  135/95
9 Snatches
12 Cleans
15 Pull ups
18 KB Swings  53/35
21 HSPU
18 KB Swings
15 Pull ups
12 Cleans
9 Snatch
6 Thrusters

06-02-16: Diet Check

Fitness:

Skill:
Strict Press
8@35%
5@45/55/65%
3@75%

WOD 1:  10 Minute AMRAP
15 KB Russian  70/53
10 Toes to Bar
15 Wallballs  20/14

Rest 2:00

WOD 2:
400m Run
20 Burpees
200m Run
20 Burpees
400m Run

06-01-16: Deadlifts and Abmats

Fitness:

Skill:
Backsquats
8@35%
5@45/55/65%
3@70/75%

WOD:
Buy In:  500m Row FAST
15-12-9-6-3
Deadlifts (45% 1RM)
30-25-20-15-10
Abmat Sit Ups (Full Range of Motion)
Cash Out:  400m Run