6.21.16 WOD
General Warm-up #2 Then…, 20 Min Partner Work #1 ODD: 5 Deadlift (275/185#) + 10 Box Jumps EVEN: 5 HSPU + 20 Double Unders Then…, Partner Work #2 12-9-6-3 Of: BW Bench Press Strict Toes 2 Kettlebell
General Warm-up #2 Then…, 20 Min Partner Work #1 ODD: 5 Deadlift (275/185#) + 10 Box Jumps EVEN: 5 HSPU + 20 Double Unders Then…, Partner Work #2 12-9-6-3 Of: BW Bench Press Strict Toes 2 Kettlebell
General Warm-up #3 Then…, Lizard Pose – 1:30 Min E/S Then…, 400m (MedBall Run) x 4 (Rest:Work) Then…, Hang Snatch – HS (15 Min Cap) Then…, (10 Min Cap) 50 Plate GTOH, 45/35# 50 Plate Squats 50 Plate Push-ups 50 Plate OH Lunge Walk Extra Credit…,…
Granite Games: Week 2 ASRX 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Scaled 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men:…
General Warm-up of choice Then…, Gymnasty Skill Practice 10-20 Min Pistols HSW Then…, 4 Rounds For Time Of: Run 400m 20 Push-ups 20 V-ups 20 KB High Pulls, 53/35 Then…, Lizard Pose 4 Min Each Side Wooohoo! Congrats to one of the “OG” CFG members, our very own…
General Warm-up # 3 Then…, Pigeon Pose 3 Min Each Side Then…, Sled Pull or Prowler Push 10 x Down & Switch Then…, Row 2K with a partner. Switch as often as possible. Then…, Pigeon Pose 3 Min Each Side
General Warm-up # 2 Then…, Clean Warm-up Then…, Every 30s for 10 Min Pwr Clean & Push Jerk, 155/105# Then…, Lizard Pose 3 Min Each Side Then…, EMOM x 10 Min Cluster Then…., Accumulate 90s L-Sit Hold. Every time you stop complete 3-5 strict Pull-ups….
General Warm-up # 1 Then…, Row/Bike/Erg for 20 minutes with a partner. Switch every 50s. Make your transitions quick. Then…, Bench Press – 5 x 3 (Across) Then…, Big Super Set NFT 15 Reps Each One Hip Extensions GHDS Seated Leg Curls Banded March Single Leg Elevated Hip…
General Warm-up # 3 Then…, 1 Mile Run (Easy 10 Min Cap) Then…, Lizard Pose 3 Min Each Side Then…, Heaving Snatch Balance + 6 Count OHS – 5 Sets* *The goal is to remain light and fast. Take from the floor. The count on the overhead squat will…
General Warm-up #2 Then…., Teams Of 2 100 Calorie Row or Bike——> (Should take less than 10 min) Run 600m With Medball 75 Pull-ups 75 Wall Balls, 20/143 Run 600m with Medball 100 Calorie Row or Bike Granite Games athletes: WOD #1 (Men/Women) 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over…
Upcoming CFG Events and News This Week: Beginner classes : 8a, 10a, 5:30pm, 8:30pm Monday/Wednesday/Friday Saturdays Schedule: 8am, 9am, 10am, 11am classes Sunday ROMWOD @9:30am General Warm-up #2 Then…, Gymnasty Skill Practice → 10 Min Then…, Revisit Pwr Snatch or Snatch Work: AMRAP in 3 Min Of Triples @ 60% Rest…