WOD for 17 JUN 2016

0500 and 1130 at TUCKER GYM!!!

Fredericks is closed.

 

I repeat, Fredericks is closed. Go to Tucker.

 

Several of us have a training holiday but for those poor souls who do not feel free to get your beast on at Tucker. Today is about picking your poison! You can do the Granite Games WOD or Julie’s WOD for today.

Here is Julie’s WOD:

Warm up:

Prone Dislocates x20

Squat Prep x15 ea

2 rounds, 45 secs per station, of:

Ball Slam Rest 15 secs

Handstand Hold Rest 15 secs

 

Strength:

3 Tempo Back Squats, pick load

Every 3 mins for 15 mins.

 

METCON:

5 rounds for time of:

5 Squat Snatches, 135/95 lbs

12 Handstand Push-ups

(Ten minute time cap)

 

Cool Down:

Kneeling Shoulder Stretch 2 x 1min

Shoulder Smash 1 min ea

Couch Stretch 1 min ea

Pigeon 1 min ea

Side Splits 1 min

 

———————————-Break———————–

Here is the Granite Games WOD:

17 minutes AMRAP:
50 calorie row
50 wall ball shots 20/14#s     10’/9′
50 shoulder to overhead  115/85#s
50 box jumps 24/20

 

Oh yeah. That is going to hurt!

Have fun!

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