CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
25 Dumbbell Hang Squat Cleans (50/35)
Workout of the Day
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
25 Dumbbell Hang Squat Cleans (50/35)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-20-10 reps for time of:
Shoulder to Overhead (135/95)
Toes to Bar
Row for Calories
CONDITIONING:
Coaches Choice
WORK CAPACITY:
3 Rounds for time of:
75 Double Unders
50 Air Squats
15 Power Snatch (115/80)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
27 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for time of:
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
For Time:
45 Thrusters (75/55)
Run 400 meters
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
Run 400 meters
4 Rope Climbs
8 Push Jerks (205/145)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Granite Games 2018 WOD #2"
For Time:
20-18-16-14-12-10-8-6-4-2
Wall-Ball (20/14)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Donny"
21-15-9-9-15-21 reps for time of:
Deadlift (225/155)
Burpees
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Dumbbell Hang Clean and Jerks (50/35)
10 Handstand Push-ups
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Row 1000 meters
Run 800 meters
100 ft Walking Lunge
Run 800 meters
Row 1000 meters
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds
CONDITIONING:
Run 800 meters followed by Double Under practice
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
21 Overhead Squats (75/55)
21 Double Unders
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-Minute rounds of:
10 Burpees over the Bar
Max Rep Power Snatch (155/105)
Rest 2 minutes between rounds
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (115/80)
5 Hang Power Cleans (115/80)
5 Front Squats (115/80)
5 Push Press (115/80)
5 Back Squats (115/80)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Calorie Row
40 Box Jumps (24/20)
30 Kettlebell Swings (24/16)
20 Walking Lunge (24/16)
10 Burpees
20 Walking Lunge (24/16)
30 Kettlebell Swings (24/16)
40 Box Jumps (24/20)
50 Calorie Row
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time:
30 Wall-Balls (20/14)
15 Burpees
Run 400 meters
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
4 Rounds for time:
25 Chest-to-Bar Pull-ups
5 Cleans (245/170)
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Split Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 7 minutes of:
14 Alternating Split Jerks (95/65)
21 Double Unders