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7/1/15

BUY IN- Power Clean Complex- Hips /Hang/ Power.  2 reps EMOM for 6 minutes.  Increase load each round.



WOD- 4 Rounds for Time:

10 x Strict Press (95/65 lbs)

400m Sandbag Run

7 x Strict Burpees (no worming)



CASH OUT- Tabata side hip lifts ( 4 sets each side)

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ianmb74@hotmail.com

6/29/15

BUY IN- Warm up all movements in the WOD


QUALIFIER WORKOUT 15.2

15.2A – Part 1 (0:00-6:00)
6-- Minute AMRAP--

1-Rep Max Snatch

15.2B – (6:01-14:00)
--8 Minute AMRAP--

30 x Double Unders
15 x Chest-to-Bar Pull-ups
30 x Double Unders
15 x Toes-to-Bar

15.2A – Part 2 (14:01-20:00)
--6 Minute AMRAP--

1-Rep Max Snatch

Total Time: 20 Minutes

For this workout, the clock must start at 0:00 and run up to 20:00.



**For those of you competing**
 
//SPECIAL NOTE – VERY IMPORTANT// 
Workout 15.2 must be completed in its entirety as it is described.  Athletes are required to complete 15.2A and 15.2B together and failure to do so, will negate both score entries.

For both 15.2A and 15.2B scores to be valid, they must be completed within the 0:00 – 20:00 running clock.

It is NOT the intent of this workout to focus on one element and place less importance on the other.

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ianmb74@hotmail.com

6/27/2015

Buy In:
Power Cleans and Jerks
Breaking these movements up into 2 moves. Starting with the clean, pausing at the shoulders and
finishing with the jerk. (you can split)
Warm up to a moderate weight and add if technique allows each set.
5x2reps


WOD: 5 rounds for time
5x Ring Dips
7x hang clean and jerks (95/65lbs)
9x Box Jumps (30/24")

C/0:
3x 400 plate runs (20/10lbs)
with 1' RI




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ianmb74@hotmail.com

6/26/15

BUY IN FLOOR PRESS

 5 sets of 3 reps.....Start moderate and INCREASE weight each succesful set.

 

WOD-4 Rounds for time:

 

15 x  Front Squats 115/75 lbs

15 x  Shoulder to Overhead 115/75 lbs

15 x Overhead Squats 115/75 lbs

15 x Floor Wipers 115/75 lbs

70 x Lateral Bar Jumps

 



 

CASH OUT : 2 sets of MAX REPS Toes to Bar

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ianmb74@hotmail.com

6/25/2015

Buy In:
Warm Up


WOD:
10-1
Dead Hang Pull Ups
SDLHP (95/65lbs)

*800 run to start and every two rounds after that.
example: 800 run...10 pull up, 10 SDLHP, 9 PU, 9 SDLHP, 800 run.....
You should finish with an 800.

C/O:
Roll and Smash


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ianmb74@hotmail.com

6/24/15

BUY IN- Split Jerks-  (Skill work) 1 rep at a time, take plenty of rest and work on skill.  Increase load if your form allows.  20 minutes


WOD-4 rounds for time:


Hang Snatches x 7 (135/85lbs)*

Handstand Push ups x 10

Double Unders x 75


*IF prescribed weight is out of the question, choose a weight that 7-10 reps will be difficult



CASH OUT- 100 Hollow Rocks for Time

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ianmb74@hotmail.com

6/23/15

BUY IN-  5 sets of 3 reps - start at a moderate weight and try and ADD WEIGHT each set up to a HEAVY TRIPLE

 

WOD-4 Rounds-

400 m RUN

50 x Air Squats

21-15-12-9 Deadlifts 185/135 lbs *

21-15-12-9 Sit Ups *

 

1st round - RUN - 50 Squats - 21 DL - 21 SU

2nd round - RUN - 50 Squats - 15 DL - 15 SU

etc.

 

CASH OUT : DIPS on Dip Bars and Boxes.  2 sets of MAX REPS


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ianmb74@hotmail.com

6/22/2015


Buy In:
20-30' of warm up and Skill work - Hang squat cleans


Granite Games #1 WOD 
10' AMRAP
5x Hang Squat Cleans (115/105lbs)
7x Bar Facing Burpees


C/0:

Open Gym


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ianmb74@hotmail.com

6/20/2015

Compass Competition!!!!!

Event #1

Timer will be set for 10'
first.......
7' AMRAP
7x Burpee Box Jumps (24/20")  *Both scaled and RX can do step ups or jumps and do not need
to finish with hips
7x Shoulders To Overhead (95/65lbs RX) (75/55lbs Scaled)

Then........
Immediately following, you have 3' to complete as many reps as possible
of Power Cleans @ (135/95lbs RX) (95/65lbs Scaled)

*Your score is total reps for the 10'


Event #2

For Time:
400 Plate Run (25/10lbs RX) (scaled = no weight) Hold plate any way you want
9x Deadlifts (165/115 RX) (125/75 scaled)
21x Pull Ups (kipping or butterfly RX) (Jumping Pull up scaled)
400 Plate Run
15x Deadlifts
15x Pull Ups
400 Plate Run
21x Deadlifts
9x Pull Ups
400 Plate Run

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ianmb74@hotmail.com

6/19/2015

Buy In:
Warm Up


WOD:
100x Double Unders
800x Run
40x KB Swings (55/35lbs)
75x DU
400x Run
30x KB Swings
60x DU
800x Run
20x KB Swings
50x DU
400x Run
10x KB Swings

CO:
open gym

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