Part A: with 45/25lbs plate in each hand (pinch grip) complete as many 200M runs as possible in 4 mins
Part B: one athlete working at a time
81 alternating pistols
28 pull ups
20 Hang cleans 175/115
switch every 9,7,5
Granite Games prep #2
21-15-9-6-3
C2B
Fr Squats 195/125
bar hop facing burpees
BCBD prep #3
Part A: Plank hold 2mins on 1 min off X2
PartB:
2-6-10-14-10-6-2
thrusters at 115/85
30 Du between each set
Part C: shoulder mobility
Granite Games prep #1
10 MIN AMRAP
6 pwr cleans at 225
6 MU
BCBD prep #2
2 mins on 2 mins off
2 deads at 365/245
100M sprints
3 cycles
then 3 cycles of
5 HDST
100 m sprints
BCBD prep #!
Part A: HDST Hold
1 min on rest 1 min X2
Chipper,
600M run
50 KBS 1.5/1
40 push press 75/55
30 burpees
20 T2B
10 Pull up
4 cycle met con
9 Air squats
6 T2B
12 Push press at 115/85
Can I get a little help here?
One athlete working at a time.
100 WB 20/14
100 C2B
100 burpees
100 One Arm snatch 70/50
Regionals Throwback
Row 2KM
50 pistols
30 H cleans 225/135
Some Oly Work
Triple full snatch on the two minutes
205/115
10 RDS
I got this!
Run 300m
3 clean and jerks 185/125
3 rope climbs legless/can use legs
Jackie Aug 2014
Jackie
1000M row
50 thrusters 45/35
30 pull ups
Bradshaw Aug 2014
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
10-1
10-1
Full cleans at 155/105
and bar hop facing burpees
Running with girls
Partner WOD
both athletes run 100M
then one athlete woking at a time perform
'Grace'
30 C&J at 135/95
then both athletes run 200M
then one athlete woking at a time perform
'Karen'
150 WB 20/14
then both athltes run 400M
hen one athlete woking at a time perform
'Annie'
50-40-30-20-10
of DU and sit-ups
Burpee Penalty
Part A Front Plank:
1 min X 4 20 sec rest
Part B:
3RFT
400M run
20 DU
10 thrusters 135/95
10 burpee penalty if you break set on the thrusters
Let's get our sweat on!
20 MIN AMRAP
10 KBS 2/1.5
10 WB 20/14
10 Pull Ups
10 BJ 28/24
Strong and Fit
90 sec on
90 sec off
10 RDS of
sprint 100M
5 deads at 315/205
AMRAP HDST strict/kipping
EMOMS Aug 2014
7 min EMOM
Snatch 220/135
rest 10 mins
7 min EMOM
C&J
285/160
Nasty Girls V2
3 RDS for time
50 pistols
7 MU
10 Hang cleans 175/115