6.29.16 WOD
General Warm-up #2 Then…, Heat 1 Heat 2 Heat 3 5 Min Cap Each Heat “Fran” 21-15-9 Of: Thrusters, 95/65# Pull-ups Then…, Front Squat – 1RM Extra Credit…, Lizard Pose – 2 x 2:00 E/S Big Ass Arms – 4 x 10 AHAP
General Warm-up #2 Then…, Heat 1 Heat 2 Heat 3 5 Min Cap Each Heat “Fran” 21-15-9 Of: Thrusters, 95/65# Pull-ups Then…, Front Squat – 1RM Extra Credit…, Lizard Pose – 2 x 2:00 E/S Big Ass Arms – 4 x 10 AHAP
General Warm-up #1 Then…, Turkish Get-up Practice 12 Min Then…, Bench Press – 70% x 5 x 5 Then…, Deadlifts – 3 x 1 (Based On Feel) Then…, EMOM x 10 Min ODD: 10 Deadlifts, 225/135# + 10 Push-ups EVEN: Row/Bike/Erg 10 Cal or 40 Double Unders…
General Warm-up #2 Then…, Lizard Pose – 2:00 E/S Then…, Snatch or Clean Warm-up Then…, Snatch or Clean: 75% x 2 EMOM x 10:00 Then…, Back Squat – 70% x 10 x 2 Superset…, 1:30 Plank Hold Then…, 15 Min Cap 50 Pull-ups Row or…
General Warm-up # 1 Then…, Lizard Pose – 2 Min E/S Then…, Back Squat – 80% x 3 x 8 Then…, “Sham” 7 rounds for time: 11 BW Deadlifts 100m Sprint Out Back
General Warm-up # 2 Then…, Clean Warm-up Then…, Double Clean & Jerk (Every 90s for 15 Min = 10 Rds) Then…, 3 Min Of Max Strict Pull-ups Rest 1 Min Then…, 3 Min Of Max Strict Dips Rest 1 Min Then…, 3 Min Of Max Strict Deficit HSPU …
General Warm-up # 2 Then…, Lizard Pose 3 Min E/S Then…, Sled Pull x 10 Front Rack Carry (Around) x 10 Sandbag Carry (Around) x 10 Then…, Partner Row 4K (SAOAP)
General Warm-up # 1 Then…, Lizard Pose – 1:30 E/S Then…, Partner Work “Helen”—–> (20 Min Cap) Run 400m 21 AKBS, 53/35# 12 Pull-ups Work:Rest —–> 5 rds each. Then…, Hang Squat Clean + 3 Sec Pause Front Squat – 75% (Of Clean) x 5(1+3) Then…, 105…
General Warm-up #2 Then…, 20 Min Partner Work #1 ODD: 5 Deadlift (275/185#) + 10 Box Jumps EVEN: 5 HSPU + 20 Double Unders Then…, Partner Work #2 12-9-6-3 Of: BW Bench Press Strict Toes 2 Kettlebell
General Warm-up #3 Then…, Lizard Pose – 1:30 Min E/S Then…, 400m (MedBall Run) x 4 (Rest:Work) Then…, Hang Snatch – HS (15 Min Cap) Then…, (10 Min Cap) 50 Plate GTOH, 45/35# 50 Plate Squats 50 Plate Push-ups 50 Plate OH Lunge Walk Extra Credit…,…
Granite Games: Week 2 ASRX 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Scaled 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men:…