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

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