WOD

Tuesday, July 3rd

July 2, 2018

This Week’s Hours:

Tuesday – NO 7pm or 8pm class
Wednesday – 7:00, 8:15, 9:30, 11:00am only
Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal
 
 

Super Set 

4×5 Push Press
4×8 Barbell Chinese Row
 

“Jerry”

Run 1 Mile (5 laps)
2000m Row
Run 1 Mile
 
 

Extra Credit

3×10 DB Bench Press
3×15 Banded Face Pulls
3×10 Seated Hammer Curls


Monday, July 2nd

July 1, 2018

This Week’s Hours:

Monday – Normal
Tuesday – NO 7pm or 8pm class
Wednesday – 7:00, 8:15, 9:30, 11:00am only
Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal

Week 2 

 A) Every 2 mins (3sets) 2 Hang Squat Snatch (65-75%)(knees)

 B) Every 2 mins (3sets) 3 Segmented Snatch Pulls – 3×3 E2OM (~90%)

(Pausing below knee, above knee, and at pockets)

*This is similar to the deadlifts from last week but with a hip extension and shrug at the top.

10AMRAP

20 DU’s
10 Weighted Box Step Overs (53+50/35+35*)(20/16)
5 Ring Muscle-ups (Scale = 10 Burpees)
*Use 1 KB and 1 DB for the step overs

Extra Credit

5×1 Snatch Balance
3×20 GHD Sit-ups


Sunday, July 1st

June 30, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8am to 9am then 11am to 1pm
 

For Time:

80 Cal Row
80 KB Swings (53/35)
80 HR Push-ups
80 Burpees
120 Sit-ups
80 Box Jump overs (24/20)
 
Movements may be divided or rearranged in any manner (add rounds/switch order)
 **This is NOT a partner WOD**


Saturday – June 30th

June 29, 2018

Hours: 7:30, 9, 10 & 11:30am

 

For Time:

3 Rounds
50 Box Jumps (24/20)
50 Wall Balls (20/14)
(partners alternate after running 200m)
 
then
 
Walking Lunge around the block
(partners alternate work/rest at will)


Friday – June 29th

June 28, 2018

Granite Games Qualifier Week 3

This is the last week for our in-house competition
 

For Time:

150 DU’s
75 ft Walking Front Rack DB Lunge (2×50/35)
50 DB Thrusters (2×50/35)
75 ft Walking DB Lunge (2×50/35)
150 DU’s
**20 minute time cap**
 

“Intermediate”

150 DU’s
75 ft Walking DB Lunge (2×35/20)
50 DB Thrusters (2×35/20)
75 ft Walking DB Lunge (2×35/20)
150 DU’s
 

“Scaled”

150 Single Unders
75 ft Walking DB Lunge (2×35/20)
50 DB Thrusters (2×35/20)
75 ft Walking DB Lunge (2×35/20)
150 Single Unders
 

Extra Credit

Back Squat 5×3@75%


Thursday, June 28th

June 27, 2018

Cleans

A) Every 2mins (3 sets) 3 Hi Hang Squat Clean (60-70%)
B) Every 2mins (3 sets) 3 Segmented Clean Deadlift (90% of max snatch)
(Pausing below knee, above knee and at pockets)
 
 

“Open”

4 Rounds
:90 Work/:90 Rest
300/250m Row
Max Rep Deadlift (225/155)

“Fitness”

4 Rounds
:90 Work/:90 Rest
300/250m Row
Max Rep KB Swings

Extra Credit

5×3 Heavy Weighted Good Mornings
3×10 GH Raise
3x 1min/side Side Plank


Wednesday, June 27th

June 26, 2018

9EMOM

Min 1 :40 HS Walk (or HS Hold)
Min 2 :40 Ring Muscle-up
(Scale to banded low ring transitions > Hold Rings in Support)
Min 3 :40 Dead Bug

“Open”

For Time:
Run 3 Laps
then
30 HSPUs
40 Back Rack Reverse Lunge (135/95)
30 TTB

then

Run 2 Laps
then
100 DU’s
75 Sit-ups
50 Box Jumps Overs (24/20)
then
Run 1 Lap

“Fitness”

For Time:
Run 3 Laps
then
50 Hand-Release Push-ups
40 Weighted Lunge
50 Abmat Sit-ups

then

Run 2 Laps
then
100 DU’s
75 Sit-ups
50 Box Jumps Overs (24/2)
then
Run 1 Lap

Extra Credit

3 Rounds
10/side Half Turkish Get-ups
15 Weighted Hip Extensions
100ft Farmer’s walk


Tuesday, June 26th

June 25, 2018

Super Set

4×8/arm Half Kneeling 1arm DB Press
4×8/arm 1-arm DB Bent Over Row
 

For Time

30/24 Cal Row
15 Thrusters (135/95)
30 Burpees bar hops
15 Thrusters (135/95)
30/24 Cal Row

“Fitness”

30/24 Cal Row
15 Thrusters
30 Burpee bar hops
15 Thrusters
30/24 Cal Row
 

Extra Credit

3×10 DB Bench Press
3×15 Banded Face Pulls
3×10 Seated Hammer Curls


Monday, June 25th

June 24, 2018

Week 1 

A) Every 2mins (3 sets) 3 Hi Hang Squat Snatch (60-70%)
B) Every 2mins (3 sets) 3 Segmented Snatch Deadlift (90% of max snatch)
(Pausing below knee, above knee and at pockets)
 

“Open”

For Time (12:00 time cap)
3 Rounds
12 C2B Pull-ups (scale = 12 pull-ups)
12 Alt DB Snatch (50/35)
Then
3 Rounds
12 Bar Muscle-ups (scale = 8 C2B pull-ups)
12 Alt DB Snatch (50/35)

“Fitness”

6 Rounds
12 Ring Rows
12 Alt DB Snatch (50/35)
 

Extra Credit

5×2 Snatch Balance
3×20 GHD Sit-ups


Sunday, June 24th

June 23, 2018

Hours

Coached WOD: 9 & 10am
Open Gym: 8-9am & 11am to 1pm
 

On a running clock:

At 0:00

For Time:
40 KB Swings (53/35)
60 Air Squats
Run 4 Laps
 

At 20:00

4 Rounds
10 KB Swings (53/35)
15 Air Squats
Run 1 Lap


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