6-13-19 WOD

4 Rounds for Time: 8 Bar Muscle Ups 40 Double Unders 12 Power Snatch (115/75#) *This is one of the workouts from The Granite Games. The power snatches should be touch and go reps or fast singles. The sub for Muscle Ups is 8 Toes to Bar AND 8 Pull Ups

6-12-19 WOD

“Team Challenge” 1 Mile Run (Together) 50 Push Press (185/115#) 100 Kettlebell Swings (70/53#) 50 Front squats (185/115#) 1 Mile Run (Together) *I recommended picking a weight on the push press where you can at least hold sets of 5! I also recommended going sets of 10 back and forth on the kettlebell swings. Run

6-11-19 WOD

1 Rep Max **Take all the time you need to get to your max. The wod is optional for people** THEN 3 Rounds for Time: 20/15 Calorie Row 3 Rope Climbs 60’ Handstand Walk or 1:00 Hand stand hold 1 Minute Rest

6-6-19 WOD

Back Squat 5 x 4 @ 80% of 1RM THE 10 Minute EMOM: 5 Muscle Ups OR 5 pull ups and 5 TTB * EMOMS are fantastic to work on gymnastics movements. Focus on the movement and get some volume in!

6-5-19 WOD

Every :30 for 10 Minutes 1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean *These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork. This is 20 reps total. THEN 2 Rounds for Time: 50 Ab Mat Sit Ups 25 Clean and

6-4-19 WOD

4 Rounds: 1 Minute Max Calorie Row Rest 1 Minute 1 Minute Max shuttle run with cones Rest 1 Minute 1 Minute Max Reps Kettlebell Swings (70/53#) Rest 1 Minute 1 Minute Max Reps Double Unders Rest 1 Minute *Your score is your total reps for each movement.

6-3-19 WOD

Snatch 3-2-1-1-1 *Work up to a heavy single for the day! These should be full snatches.   THEN 4 Rounds for Time: 15/12 Calorie Row 12 Med ball or sand ball slam downs (You pick) 10 Overhead Squats (135/95#) *Pick a weight on the OHS so that you can go unbroken. They should be a

Granite Games and Sunday WOD

This weekend we are sending 12 athletes to St. Cloud to test themselves at the Granite Games. Because of the comp, we are will not be having the usual Sunday WOD and Open Gym. We encourage all of you to make the short trip to St. Cloud to cheer on the troops. Good luck guys!

5-31-19 WOD

Split Jerk 5 x 1 @ 80% of 1RM *We’re working on our split jerk from the rack today. These should be on the heavier side, but still technically sound. Hit 5 singles all at your heaviest weight. We are not maxing out today! THEN 21-18-15-12-9 Pull Ups 5 Shoulder To Overhead (155/105#) 50 Double

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