Wednesday, 8-16-17
5x (400m, 200m, 100m)
rest 1 min between runs.
rest 3 min between sets.
*each run should be an increase of speed*
Strength:
Clean Pull
3@100%
3@102.5%
3×2@105%
5x (400m, 200m, 100m)
rest 1 min between runs.
rest 3 min between sets.
*each run should be an increase of speed*
Strength:
Clean Pull
3@100%
3@102.5%
3×2@105%
Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in
Strength/Skill – Tall Snatch 3-3-3-3 WOD AMRAP 6: 5 Clean & Jerk (75% Body Weight) 5 KB Pushups 5 Front Squat (75% Body Weight) *Rest 30 Seconds KB PUSH-UP, Just watch the first 55 secs MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight) *Rest 30 Seconds AMRAP 6: 2 Turkish Get-Up (1.5/1) 4 Floor…
Power Snatches 6 x 3 @ 65% 4 rounds 30 DB Snatches 50/35 30 T2B
Strength – Strength/Skill – Sotts Press 3-3-3-3-3 W.O.D. – For Time 50 – Pull-ups 50 – KB Swings 50 – Double Unders 50 – Back Squats 95/65
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats