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%