June 2016

Strength Clean EMOMx12 3 cleans 70-80% Conditioning  Sled push EMOMx12 :30 sprint

Conditioning  Morrison 50-40-30-20-10 wallballs 20/14 box jumps 24/20 kb 53/35

Conditioning 3 RFT 400m run 15 burpee 25 air squats 15 HSPU  

teams of 2 3000m bike 50 OHS 115/75 15 bar facing burpee (synchronized) 40 sumo deadlift high pull 115/75 15 bar facing burpee 30 HSPU 15 bar facing burpee 20 front squats (each)

Conditioning Granite Games workout 3 12 minutes AMRAP:   12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs)  

Everyone welcome our new members.!!!!! Skill 1. Bounding (15 min) 4 jumps increasing height 2. EMOMx 10 3 squat box jumps or Max height box jump (10-15 min) Strength/conditioning max back rack carry 30 ft (15 min) Or AMRAP 10 30′ back rack carry 200m run  

Conditioning 50-40-30-20-10 wallballs double unders Calorie Row **Coaches Note Classic chipper here stay away from going all out and pace appropriately to keep moving.

Conditioning 800m run 30 clean and jerk 155/105 rest 5 min Helen 3 Rounds 400m run 21 kb swings 53/35 12 pull-ups rest 5 min 30 squat snatch 115/75 Coaching Note: Okay so we basically have 3 different sprints mixed together.  So how to attack it? If you were to do each section on there

Teams of 2 2 rounds 800m run 20 bar facing burpees sychro 30 clean and jerks 115/85 (3 no more no less, hopefully TNG) 40 box jumps 30/24 50 pull-ups 80 cal row

Granite Games WOD#2 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