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.

Male/Male team will complete 300 calories.  Co-ed team will complete 275 calories.  Female/Female team will complete 250 Calories.

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 and Power Cleans as they wish.  All runs must be done together.

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
• 12 DB Snatches (50#/35#)

Then..

3 rounds:

• 8 Chest-2-Bar Pull-ups
• 12 DB Snatches (50#/35#)

Scaled:

For time (12:00 time cap):

3 rounds:

• 12 Jumping Pull-ups
• 12 DB Snatches (35#/20#)

Then..

3 rounds:

• 8 Unassisted Pull-ups
• 12 DB Snatches (35#/20#)

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