Month: June 2016

WSU-WB-OHWL

PREP #4 BUY IN: 1200M Row rest 2min 600M Row THEN… 30-20-10 Weighted Situps (20/14) Wallballs OHWL with WB

PC-DU-KBS-ROW-RUN

PREP #3 BUY IN: Push Press; 5,4,3,2,1; rest as needed THEN… 3 rounds 22 power cleans (115/75) 22 double unders 22 kb snatches (53/35) 22 cal row 200M run

PULL-DL-PUSH

PREP #2 BUY IN: 7min EMOM 3 Hang Power Snatch THEN… Rx 12min AMRAP 12 Pullups 8 Deadlifts (205/145) 12 Pushups 8 Deadlifts GPP Granite Games Qualifier #3 12min AMRAP 12 C2B 8 Deadlifts (245/165) 12 HSPU 8 Deadlifts

ROW INTERVALS

 PREP #1 BUY IN: A. Back Squat; 4X4@41X1 tempo; rest 2min *Try to hit or exceed your best weight from last week B. Weighted Pullup; 2.2.2; rest 10s/1-2min X3 THEN… 300M row rest 45s X7 *Post fastest and slowest splits Find someone to compete with and push yourself. Rowing isn’t the most exciting but …
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Partner WOD?

Open gym 8-9AM then a partner WOD with solo variation at 9AM.


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