WOD for 10 JUN 2016

0500, 1130, and 1630 at Fredericks Gym

So today is the final day of the intro course! Hurray!!! It is also the first day of the Granite Games. So for all of those who are participating in the Granite Games (maybe just me) we can knock it out at lunch after the intro WOD.

The Granite Games WOD is:

15 minutes:
10
squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

 

On to serious business!!

Here is Julie’s pain for the day:

Warm Up:

400m jog

Dynamic Warm-up 40ft ea mvmt

Dynamic Running Warm-up 40ft ea mvmt “A” Skips 2x40ft “B” Skips 2x40ft

Here are the skips:

 

4x30m Sprint 50-75-90-100%

 

WORKOUT #1:

Run 1 mi

This is an all out effort for time.

===========================

WOD #2:

Complete as many rounds as possible in 10 mins of:

Walking Lunge, 20 yd

Handstand Walk, 20 yd

Burpee Broad Jump, 20 yd

Cool Down:

Couch Stretch 1 min ea

Pigeon 1 min ea

Pancake 1 min

Let us finish out an awesome week with some more beastilyness.

 

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