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19 June 2017

19
Jun

19 June 2017

19 June 2017

Warm-up: Eastside Lap, 6 Rounds:  10 Double Unders, 5 Burpees

Review Deadlift, Bar Facing Burpees and OHS and Toes to bar

Scaling:  PVC Pipes for OHS, Knees to Elbow or Toes to Pole

Strength: Not Today, Prepare for Two Grueling WODs

WOD: Granite Games WODs #2 and #3

WOD #2

6 minute AMRAP
6 deadlifts (225/155lbs)
6 bar facing burpees (must be BAR FACING)

******Rest 10 Minutes******

WOD #3:  16 Minute WOD: (using ONE Barbell, adding weight as necessary)

Normal Classes can continue as necessary through the 16 minutes for Rounds and Reps.

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

Cool Down:  3 Rounds:  20 Hollow Rocks, 20 Ab Mat Sit-ups

 

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