• Categories WOD

    070418

     WOD
    3 Rounds of “Whitten”
    22 KB Swings, 24/16
    22 Box Jumps, 24/20
    Run 400m
    22 Burpees
    22 Wallballs, 20/14
    3 Rounds of “Desforges”
    12 Deadlift, 225/155
    20 Pushups
    12 Clean & Jerks, 135/95
    20 Knees 2 Elbows
    3 Rou […]

  • Categories WOD

    070318

    Strength
    5 Sets of:
    Snatch Pull + Snatch + OHS
    WOD
    4 Sets of:
    3 min AMRAP
    5 Power Cleans, 135/95 Adv 165/115
    10 Front Squats
    5 Shoulder 2 Overhead
    ME Toes 2 Bar
    -Rest 1 min-
    Score is Toes 2 Bar

  • Categories WOD

    070218

    Strength
    5 x 5 Close Grip Bench
    -perform 5-8 Hanging Leg Raises
    WOD
    For Time:
    150 Double Unders
    75ft KB Walking Lunges, 24/16
    50 KB Thrusters
    75ft KB Walking Lunges
    150 Double Unders
    *Adv Granite Games Workout 6

  • Categories WOD

    063018

    WOD
    In Teams of 2
    2 Rounds of:
    15 Burpee Box Jump Overs, 24/20
    Max Reps Power Snatch, 95/65
    Run 200m
    2 Rounds of:
    15 Burpee Box Jump Overs, 24/20
    Max Rep Back Rack Lunge, 95/65
    Run 300m
    2 Rounds of:
    15 Burpee Box Jump Overs, 24/20
    Max Rep K […]

  • Categories WOD

    062918

    Strength
    3×10 Back Squats
    work to a challenging set of 10
    stay at the weight for all sets
    WOD
    For Time:
    Run 275m
    50 Deadlifts, 185/125 Adv 225/155
    Run 600m
    30 Power Cleans, 135/95 Adv 185/125
    Run 275m

  • Categories WOD

    062818

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    062718

    Strength
    5 Sets of:
    3 Strict Press
    10 DB RDL
    WOD
    3 Sets for max reps
    1 min each station
    Wallballs, 20/14
    Pullups
    Box Jump Overs, 24/20
    DB Snatch, 50/35
    Cal Row/Bike
    -1 min rest-

     

  • Categories WOD

    062618

    Strength
    5 Sets:
    Clean Pull + Clean + Jerk
    WOD
    20-16-12-8-4 reps of:
    Shoulder 2 Overhead, 125/85 Adv 165/115
    Run 200m after each set

  • Categories WOD

    062518

    Strength
    5 x 3 of:
    1 1/4 Front Squat
    WOD
    Granite Games Qualifier Workout 4
    3-6-9-12-9-6-3 reps of:
    Hang Squat Clean, 135/95
    Bar Facing Burpees

     

  • Categories WOD

    062318

    WOD
    In Teams of 2
    800m Run Relay
    -then at 5 mins-
    AMRAP 6 min, complete full rounds of:
    10 KB Swings, 24/16 Adv 32/24
    10 Pushups Adv HSPU
    **Partner must hold a wall sit**
    -Rest 2 min-
    AMRAP 6min of:
    12 Overhead Squats, 75/55 Adv 115/80
    12 P […]