SUNDAY FUNDAY

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Teams 0f 2

1. Alternating Axle Clean and Press. Partners will attempt to clean and press an axle for as many reps as possible. Each rep will start from the ground.
135/95#
60sec time limit

2. Farmers Walk. Partner 1 will carry two farmers implements for 25 meters as quickly as possible. Once the weight is completely across the line, Partner 2 will pick them up and head back towards the finish line. The winner of the event is the team who crosses the finish line fastest. Unlimited drops are allowed. 60 second time limit

135/95# per hand

3. Deadlift for Reps. Partners will attempt to deadlift a barbell, one at a time, as many times as possible in 90 second. Partners may tag out at any time between themselves.

225/155#

TEAM SATURDAY

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Athlete 1
2 Rounds for time of:
Double Unders
10 Overhead Squats
then
Athlete 2
Double Unders
10 Overhead Squats
Double Unders
20 Front Squats
then
Athlete 3
Double Unders
20 Front Squats
Double Unders
20 Front Squats

AsRx: 100 Double Unders and 155lb. barbell
Intermediate: 75 Double Unders and 135lb. barbell
Scaled: 50 Double Unders and 115lb. barbell

Doubles & Squat will begin with Athlete 1 moving through double unders and overhead squats. Once they finished their two rounds, they will sprint to the finishing mat and Athlete 2 will start their portion of the workout. Once they have finished their double unders and squats, they will sprint to the finishing mat and Athlete 3 will begin. The workout will end when Athlete 3 finishes their last front squat and then crosses the finishing line.

Time cap: 12 Minutes

rest 5 min

WOD 2

9 Round for time of:
9 Toes-to-bar
9 Hang Snatch at 95lb.

Time cap: 12 minutes

Nine Lives will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin performing toes-to-bar. Once they have finished their required number (15,12 or 9) they will move to the barbell and begin their hang snatches (15,12 or 9). Teams will be able to change  athletes after the completion of a full round. No substitutions will be allowed in the middle of a round. Teams are not required to make substitutions and athletes may complete back to back rounds. The team as whole must complete a total of nine rounds. The athlete who finishes the ninth round of hang snatches will then move to the finishing mat where time will be called.

Granite games 2015

091815

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CLEAN + HANG CLEAN & JERK

Start at 70% of 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg

4×1

Skill:

Tabata T2B

WOD:

Every minute on the minute x 20 minutes

1 bench press @ AHAP

1 power clean @ AHAP

Scale as needed. Each round should take about 30-40 seconds

091715

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MILITARY PRESS FROM THE SPLIT JERK POSITION

Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg

4×4

 

SKILL:  3xME strict hspu into kipping hspu

WOD:

10 rounds for time:

10 cal row

50′ bear crawl

091615

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BACK SQUAT

Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg

4×7

WOD

[RFT] – Rounds of 21-15-9 reps of:

– Thrusters @ 95 / 65 ( M / W )
– Pull-ups

B scale weight is: 75 / 45
C scale weight is: 65 / 35

091515

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SNATCH + 3 HEAVING SNATCH BALANCES

Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

4×1

WOD:

75 alternating front rack lunges 95/65#

EMOM you must complete 5 burpees

091415

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SUMO DEADLIFT
TIPS HISTORY
Work to 80% of your 1RM Deadlift and keep the weight consistent across all working sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg

4×5

3xME strict hspu into kipping hspu

4 rounds for time

60 double unders

30 pushups

15 squat cleans @ 75/55#

Strongman Sunday

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MAX tire flips in 60sec

then:
5 rounds for time —

Odd Object carry x 50′ @ AHAP

Front squat x 5 reps @ AHAP (should be unbroken but a struggle)

091115

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BACK SQUAT

Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

WOD:

“343” As prescribed the WOD consists of 343 reps:
100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees
Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.