Protected: Tuesday 6.28.16 WOD NOTES
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Monday 6.27.16 WOD
Max Effort Lower Strength Back Squat (In 6min build to a heavy 1×2, from the rack) –At 6min begin the WOD– WOD “Mako” 18min Time Cap: 50-40-30-20-10 Cal Row 25-20-15-10-5 DB Lunges (L+R=2) **DBs in each hand (45,35,35,25) **Add 1 sec of every remaining rep $ Out 30 Cals Assault Bike **EMOM 3 Burpees
Protected: Monday 6.27.16 WOD
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Sunday 6.26.16 WOD
Monster Mash! WOD #1 “2016 Granite Games WOD #3” 12min. AMRAP 12 C2B 8 Deadlifts (245,165,225,155,185,125) 12 HSPU 8 Deadlifts ** Rx+, Rx, Scaled WOD#2 “2016 Granite Games WOD #4” For time: 5–10–15–20–15–10–5 Overhead Squats (115,75,95,65,75,55) Toes-to-bar **Rx+, Rx, Scaled $ Out 4 Rounds: Max Time Hollow Rock Static Hold
Protected: Sunday 6.26.16 WOD NOTES
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Saturday 6.25.16 WOD
WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 $ Out Have a […]
Protected: Saturday 6.25.16 WOD NOTES
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Friday 6.24.16 WOD
Max Effort Lower WOD “The Situation” 5 Rounds 200m Run Forward 200m Run Backwards 15 T2B 5 Front Squats (@ 75% from the rack) $ Out 4min Tabata MB Russian Twist
Protected: Friday 6.24.16 WOD NOTES
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Thursday 6.23.16 WOD
Dynamic Effort Upper Strength Shoulder Press (10×3 @ 65%) **EMOM 35sec. Strength Bent Over Row (10×3 @ 65% Shoulder Press) **EMOM 35sec. WOD “Burner V3” 3x3min Rounds In 3min Complete 800/700m Cycle In 3min Complete 500/450m Row In 3min Complete 400m Run **Score your slowest time on each movement $ Out 1600m row and run […]
