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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

Friday, July 1, 2016

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

Thursday, June 30, 2016

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

Wednesday, June 29, 2016

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

Tuesday, June 28, 2016

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

Monday, June 27, 2016

“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 

Saturday, June 25, 2016

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.

Friday, June 24, 2016

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.

Wednesday, June 22, 2016

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