Monthly Archives: June 2016

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6-20-16

Strength: Back Squats

 

WOD: 2016 Granite Games #2

15 Min AMRAP

50 Cal row

50 Wall Balls (20/14)

50 Shoulder to Overhead (115/75)

50 Box Jumps

 

6-17-16

Skill Work: Rope Climbs, Handstand Push Ups, Double Unders Etc

Strength: Your Choice

 

WOD: For Time

30 Kettle Bell Swings 70/44

40 Kettle Bell Swings 55/35

50 Kettle Bell Swings 44/26

*10 up & planks when you drop*

6-16-16

Strength: Sumo Deadlift

WOD:

5 Rounds AMRAP

2 Minute Max Reps With 2 Minute Rest

 

Complete 300m Row

Then Max Reps of

Rd1 Back Squats (45/35)

Rd2 Shoulder Press (45/35)

Rd3 Sit Ups

Rd4 Shoulder Press

Rd5 Back Squats

 

 

6-15-16

Strength: Hang Snatch

WOD: For Time

5 Rounds

10 Burpees

5 Chest to Bar Pull ups

50 Double Unders

 

6-14-16

Strength: Overhead Squats

 

WOD: 12 min AMRAP

100m Plate Pinch

15 Hand Release Push ups

20 Deadlifts

 

6-13-16

Strength: Shoulder Press + Static Hold

WOD: For Time

Buy In: 25 Calorie Row

3 Rounds

10 Squat Cleans (155/105)

20 Lateral Hops

:30 Plank

 

 

 

6-11

“AIR FORCE WOD”

For time:

20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

EMOM 4 Burpees

6-10-16

Strength: Back Squats & hollow rocks

WOD: For Time

20-15-10-5

Med ball squat clean to wall ball (20/14)

Total Seconds to hold L Sit from bar

*2 rope climbs after each L-sit

 

 

6-9-16

Strength: Push Jerk

WOD: For Time

5 Rounds

200m Run

2 Bear Crawls

10 Box Jumps

6-8-16

Strength:

WOD:

4 Rounds with

:40 Work

:20 Rest

Calorie Row

Hand Stand Push ups

Kettle Bell Swings