Saturday, July 2, 2016
“Team WOD”
In teams of 4
Complete 4 rounds for time:
40 Synchronized and alternating Shoulder Ball Squats (all 4 together)
8 sprints to trashcan and back w/ ball (2 work at a time)
12 Square Push-ups
“Team WOD”
In teams of 4
Complete 4 rounds for time:
40 Synchronized and alternating Shoulder Ball Squats (all 4 together)
8 sprints to trashcan and back w/ ball (2 work at a time)
12 Square Push-ups
Skill: Step ups 3 sets of 12 NFT, weighted or unweighted
WOD: 10-8-6-4-2
Power Clean/ Bar Muscle Up
L3: 185/135/ Bar MU
L2: 135/95/ CTB
L1: 95/65/ Pull-up
Strength: Push Press 2-2-2-2-2
WOD:
100 double unders
10 Goblet Squats
80 double unders
10 Goblet Squats
60 double unders
10 Goblet Squats
40 Double unders
10 Goblet Squats
20 Double Unders
10 Goblet Squats
L3: 2/1.5
L2: 1.5/1
L1: Scale
Skill: Ring Dips
WOD: 6 Rounds for Time
Run Lap around building (switch directions each round)
3 Tire Flips
15 Kettlebell Swings
Single Arm waiter carry to trashcan/ switch arms and back
L3: 1.5/1
L2: Scale
L1: Scale
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Skill: Rowing Row for 10 min working on improving form. WOD: Perform the following individual tests NFT L-Sit on Parallets for Max Time Unbroken Strict Pull-ups for Reps Handstand Walk for Distance in 90 seconds Max Snatch First 4 tests can be done in any order. Max Snatch is last. L3: L-Sit/ Strict Pullups/ Handstand Walk L2: Knees to Chest/ Ring Rows/ Wall Handstand hold L1: Support hold between boxes/ Ring Rows/Decline Plank |
“Granite Games WODS 3 & 4”
AMRAP 12
12 CTB’s
8 Deadlift (245/165)
12 HSPU
8 Deadlifts
L3 245/165, HSPU
L2 185/125, HSPU
L1 135/95, Push press
5-10-15-20-15-10-5
OHS/TTB
L3 115/75, TTB
L2 95/65, TTB
L1 75/55, Front Squat
*12 min time cap
Partner WOD
“Earthquake Chipper”
400 Double Unders
180 Situps
90 Ground to Overhead (115/75)
60 Box Jumps
40 OHS (115/75)
One partner works at a time.
WOD 1: Row for max distance in 6 minutes
Rest exactly 2 min
Then..
WOD 2: 6 min to establish a 2 RM Front Squat from the rack.
Strength: 400 m Farmer Carry
AMRAP 9
3 Wall-Walks
10 TTB
10 Pull-ups
Skill: 3 x 1 min Nose to Wall Handstand Hold (rest 1 min)
L3 Nose to Wall
L2 Wall Walk Hold
L3 Standing hollow hold w/ plates overhead
WOD 5 Rounds for Time
5 Power Cleans (165/115)
10 Front Squats (165/115)
4 Strict Handstand Push-ups
L3 165/115 SHSPU
L2 135/ 95 SHSPU 2/ 1 or 2 ab mats
L1 96/65 Seated strict shoulder press
