Jul
10

"Crazy making!"

Squat Snatch:
Take 15 minutes to build to a heavy, but perfect single.

AMRAP in 9 minutes:
1 Monkey Bar Pass
10 Thrusters (65#/95#)
20 Sit Ups

Jul
9

"Luck of the draw!"

3 Rounds: (Not for time)
8 KB Windmills (each side)
10 Tuck to Pike Combo

3 Rounds:  (21:00)
15 Box Jump-Overs
12 Front Squats (105#/155#)
9 Hang Power Cleans (105#/155#)
3/5 Muscle Ups (Mod 10/15 Dips)

Jul
8

"The long and short of it!"

Gymnastics Practice
Handstand: Walk, Holds, Push Ups, Wall Walk, Headstand Hold.

Granite Games 2016 – WOD 3
AMRAP in 13 minutes:
12 C-2-B Pull Ups
8 Deadlifts (165#/245#)
12 HSPU
8 Deadlifts (165#/245#)

Jul
7

"Last but not least!"

Every 90 sec x 10
2 Back Squats @ 80% 1RM
*Stay at same weight for all sets

27-21-15-9 reps  (17:00)
OH Squat (75#/115#)
Toes-2-Bar
KB Swings (53#/70#)
Double Unders x2 (54-42-30-18)

 

Jul
6

"Dark horse!"

4 x 4:00 ON / 1:00 OFF
18/25 Calorie Row
25 Wall Ball
25 Shoulder-2-OH (75#/115#)
25 Box Jumps

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