Partner WOD With a partner, complete the following for time: 300/275/250 Calorie Row While one athlete rows, the other will complete the following: 15 Kb Swings (60#/44#) 12 Box Jumps (24″/20″) 9 Toes-2-Bar Once the athlete completes the Swings/Box Jumps/T2B, both athletes will switch tasks. Continue this until the prescribed number of calories are completed. …
Strength A1. 5-5-3-3-3 Bench Press Build to heavy, but not maximal set of three A2. 5 x 8 Db RDL @ 31×1 Tempo Conditioning 10:00 AMRAP: 10 Handstand Push-ups 50′ Walking Lunge w/ Plate (45#/35#) 100′ Shuttle Sprint (4 x 25′)
Accessory 4 sets for quality: Strict Chin-ups x 8-10 Alternating DB Step-ups x 20 (10/10) V-ups x 15-20 Conditioning Complete for time: 75 Wall Balls (20#/14#) 50 Alternating DB Snatches (50#/35#) 25 Burpee Box Jumps (24″/20″)
Olympic Clean Complex 5 sets: 2(1 Clean Pull + 1 Clean) +1 Jerk Work @ ~70% Clean and Jerk Max Conditioning “Abbate, Jr.” For time: 800m Run 21 Clean and Jerks (155#/103#) 400m Run 21 Clean and Jerks 800m Run
Strength 4 x 3 Tempo Front Squats @ 72.5% (5-10# heavier than last week) 31×1 Tempo Conditioning 12 minute AMRAP: 10 Thrusters (95#/63#) 20 Abmat Sit-ups 30 Double Unders
Team WOD In teams of three – complete the following for time: 3 rounds: 45 Wall Balls (20#/14#) 30 Power Cleans (115#/83#) Run 800m 2 rounds: 45 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) Run 600m 1 Round: 45 Wall Balls (20#/14#) 30 Power Cleans (155#/103#) 400m Run Partners may split up the Wall Balls …
Olympic 5 x 2 High Hang Snatch @ 70% 1RM -or- 7 RPE Conditioning Granite Games Qualifier Workout #3 Rx’d: For time (12:00 time cap): 3 rounds: 12 Chest-2-Bar Pull-ups 12 DB Snatches (50#/35#) Then.. 3 rounds: 12 Bar Muscle-ups 12 DB Snatches (50#/35#) Intermediate: For time (12:00 time cap): 3 rounds: 12 Unassisted Pull-ups …
Accessory 3 sets for quality: DB Bench Press x 15-20 Reps Double Kb Bent Over Rows x 10-12 Hollow Hold x :30-:45 Conditioning In 4 minutes, complete the following: 2 rounds of: 15 Kb Swings (53#/35#) 15 Box Jumps (24″/20″) With remaining time: Max Calorie Row Repeat for 3 rounds. Rest 3:00 between rounds.
Olympic Clean Complex 5 x 1 Clean Pull + 2 Hang Cleans + 1 Jerk Work between 60%-70% of Clean and Jerk Max Conditioning Reps of 1-2-3-4-5-6-7-8-9-10 Deadlift (245#/163#) Strict Pull-ups
Strength 4 x 3 Tempo Front Squat @ 70% 1RM 31×1 Tempo Conditioning Complete reps of 21-15-9 for time: Dumbbell Thrusters (50#/35#) Burpees
