BLOODLINE // 7|6|18

HERE IS WHAT SATURDAYS WILL LOOK LIKE IN JULY!!

strength | skill

Deadlift: 10 / 8 / 6 / 4 / 6 / 8 / 10

 

wod | BLOODLINE

2 sets of:

18-14-10 assault cals

9-7-5 sandbag over the shoulder #150/100

rest 5 min between sets

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BODY DOUBLE // 7|5|18

Even if you didn’t participate in June, it’s not too late!!

strength | skill

Snatch Complex: complete 5 times, 1 snatch pull, 1 low hang squat snatch, 1 snatch grip push press (behind the neck), 1 squat snatch, 1 snatch balance, 1 OHS

 

wod | BODY DOUBLE

3 rounds for time of:

800m run

50 DU

20 cal row / bike

50 DU

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KAPUT // 7|3|18

strength | skill

Back squat, warm up and complete a set of 20 @65%.

If you did it 2 weeks ago and were successful, go up by #5. If you failed, redo the same weight.

 

wod | KAPUT

For time:

50 DB STO #50/#35

run 400m

rest 2 min.

For time:

50 weighted situps #25 / #15

run 400m

rest 2 min.

For time:

50 weighted step ups #25 / #15

run 400m

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UNCATEGORIZED // 7|2|18

NEW CHALLENGES FOR JULY. TOTAL YOUR JUNE POINTS & KEEP WORKING!!

CLASSES START THIS WEEK!! INVITE YOUR OUTDOOR LOVING FRIENDS.

strength | skill

10 min core work:

5 rounds of: 10 hollow rocks, 10 v-ups, 10 tuck-ups, 10 sec hollow hold, rest 1 min

 

wod | UNCATEGORIZED

5 rounds for time of:

400m run

15 TTB

15 boxjumps 24″ / 20″

 

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GRANITE GAMES 2018 #5 // 6|29|18

wod | GRANITE GAMES 2018 #5 // 6|29|18

AsRx

18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box

Intermediate

18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)

Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box

Scaled

18MIN TIME CAP
2 Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24”/20″)

2 Rounds:
4 Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24”/20″)

2 Rounds:
2 Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24”/20″)

Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box

Posted in WOD

GRANITE GAMES 2018 #6 // 6|28|18

wod | GRANITE GAMES 2018 #6

AsRx

20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Intermediate

20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Double Unders

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled

20MIN TIME CAP
150 Single Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Single Unders

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Posted in WOD