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Friday 6-17-16

16
Jun

Friday 6-17-16

Friday

WOD

Granite Games 16.2

Scaled

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Rx

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

Masters 35-39, 40-44

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

Masters 45-49

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 10ft target
105lb Shoulder to Overhead
24” Box

Women:

14lb ball – 9ft target
75lb Shoulder to Overhead
20” Box

Masters 50-54

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Masters 55+

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Teen 14-18

17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps

Men:

20lb ball – 9ft target
95lb Shoulder to Overhead
24” Box

Women:

10lb ball – 9ft target
65lb Shoulder to Overhead
20” Box

Strength

All Levels

4 x 3 Hang power snatch at 70% of 1RM snatch for position/skill, rest as needed betw sets

Rest to recover

Machine

OHS

10x 3 reps

Tempo Rx: 3311

*add weight only to maintain stability and position

Rx

Snatch off blocks:  rest to recover betw sets/reps

6 reps at 70% of 1RM hang snatch

6 at 75%

6 at 80%