Blog

  Work Out of the Day Strength Back Squat WOD Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar

  Work Out of the Day Build to a Heavy Hang Squat Clean (15 min) Then, Granite Games WOD#4 For time (8 minute cap) 3-6-9-12-9-6-3 Hang Squat Clean (135lb/95lb) Bar Facing Burpee Men use 135-lb. barbell Women use 95-lb. barbell

  Work Out of the Day  Every 2 minutes, for 30 minutes (5 sets): Station 1 – 45/35 Calories of Rowing Station 2 – Max effort weighted plank hold (45/25) Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run) Post to Wodify

Work Out of the Day “Partner DT” WOD: 10 rounds for time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) -Full round before tagging your partner. -Partners alternate rounds. You must complete one. Then Immediately into, (7min cap)  1 RM Clean & Jerk Post total of teams & Jerk in notes […]

  Work Out of the Day Strength Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. WOD Against a 4-minute running clock, complete as many reps as possible of: 400 Meter Run 50 Double-Unders Max Reps of Push Press (115/75 lbs) Rest 2 minutes between sets, and […]

  Work Out of the Day AMRAP in 20 minutes Run 150m or Row 200m 25 Russian Kettlebell Swings 53/35 50′ Walking Lunge 25 Weighted Sit-ups (20/14) Post to Wodify

Work Out of the Day 4 rounds for time of: 60-second handstand hold 60-second static hang 15 Weighted push up 45/25 15 weighted pull-ups Scaling Reduce the static movements to something that can be done unbroken for at least the first round. The push ups  and pulls should be challenging. You may be able to […]

Work Out of the Day For time: 22 min cap 10-8-6-4-2-,reps 135/95 Snatch  5-4-3-2-1, reps Rope Climb, 15′ ascent *Run 100m run to start each round. In remaining time find 1RM Snatch Post wo Wodify

  Work Out of the Day Strength  Back Squat WOD Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs)  

  Work Out of the Day Strength Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more WOD Complete rounds of 21, 15 and 9 reps for time of: Hang Squat Cleans (115/75 lbs) Strict Sit-ups x […]