Total 105 min

2 sets of: 10 OH walking lunges 15 kg, 10 T2B, 5 jumps, 10 abs, 10 backs
mobility

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep > power snatch
Build over the course of the 5 sets to a heavy single.
20 25 30 32.5 35

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of: > 3 rounds
6 Squat Snatches (135/95 lbs) = 43 kg > 35 kg
12 Overhead Walking Lunges (135/95 lbs) > 35 kg
12 Chest-to-Bar Pull-Ups
Result: 6.56, 6.18, 5.45 = 19.00

Total 120 min
5 min of rowing, mobility
Skillwork: BMU practice for 10-15 min
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 3
Minute 2 – Handstand Walk x 15-20 Meters > practice
Minute 3 – Unbroken Double-Unders x 50 reps > 40

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 25 minutes: > 8 minutes, for 32 minutes:
Row 500 Meters 2.06.9-2.08.9
15 Strict Handstand Push-Ups > 10 reps kipping, 5 x abmat + 10 kg plates, 5 x abmat
20 Ring Dips > 10

Results: 6.30, 6.50, 7.50, 8.00 (1 ring dip)
Avg/max HR 159/189

D.
For time:
40 pull ups (12/min EMOM, 6x6+4)
3.06

500m row

Total 105 min
3 sets of: 200 m row, 6 HSPU, 8 T2B, 10 lunges
Skillwork:
BMU practice for 25 min

September 15 A.
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
3x20 2x25 2x30 35 37.5 40

September 16 A.
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 > normal OHS, no tempo
30 35 37.5 40 42.5
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 > weighted pull up, no tempo
3x7.5 4x10 4x10 4x10 4x10
Rest 90 seconds

September 12 A.
A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

500 m row
2 sets of:
10 GHD hip extensions @ 1013
15 GHD sit ups @ 1010

Total 90 min
5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
mobility
3 sets of:
15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
Skillwork: muscle up practice for 20 min

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups 8 + 7
Result: 45
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups 8+4+3
Result: 30

Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today

Total 105 min
3 sets of: 200m row, 10 lunges, 5 squat cleans 25, 30, 35 35 40 45 50, BMU practice
Skillwork: HS/HSW practice for 10 min

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
Build by feel.

B.
2014 Granite Games Final Workout
Perform the following two segments against a running clock…
For time:
Row 40 Calories
50 Alternating Pistols > 30
30 Toes to Bar
10 Bar Muscle-Ups > green rubber band

Result: 13.49

When the running clock reaches 9:00, begin part II… > 15.00
For time:
Row 20 Calories
3 Squat Cleans (285/180 lbs) = 82 kg > 55 kg
2 Squat Cleans (295/190 lbs) = 86 kg > 57.5 kg
1 Squat Clean (305/200 lbs) = 91 kg > 60 kg :)
Result: 6.56

Avg/max HR 176/187

Total 120 min
3 sets of: 4 OHS, 6 HSPU, 8 T2B, 10 lunges
Skillwork: MU practice for 20 min

A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch.
25 27.5 30 30 30 30 30 30 32.5 32.5

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs) = 47 kg > 35 kg
6 Overhead Reverse Lunges (155/105 lbs) > 35 kg
9 Ring Dips w/Pause @ 1112 > no tempo
Results: 3+13 = 49

D.
Three sets of: > 2 sets
Bent-Over Barbell Row x 6-8 reps @ 2111
35 kg 35 kg
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

Total 120 min
Skillwork: BMU practice for 15 min
5 min row, 2 sets of: 10 thruster, 15 abs, 15 backs

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60% 32.5 35 37.5
*Sets 4-6 – 60-65% 37.5 40 40
*Sets 7-8 – 65-70% 42.5 42.5
*Sets 9-10 – 70-75% 45 45
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean = 61 kg > 50 kg
Bar Muscle-Up > 7, 5, 3 green rubber band

Result: 17.48
Avg/max HR 166/182
Rest until the running clock hits 10:00, and then… > 20.00

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Results: 4.51, 5.56, 6.10 = 16.55
Avg/max HR total metcons 172/188

Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 box jump
Skillwork: 5-10 min HS/HSW practice

A.
Three sets of:
Jerk Balance x 3 reps 25 30 35
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
35 37.5 40 42.5
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift based on 95 kg 1 RM
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% 57.5 kg
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of: > not done
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Preparation for Karjalan Kovin:

Take 20 min to build to a heavy snatch, and then...

Karjalan Kovin karsinta modified:

Osa 1: In 3 minutes, 25 bar facing burpee + 5 C2B
Osa 2: 5 min to establish 1 RM snatch
37.5 ei 37.5 40 42.5
Osa 3: For time:
Complete rounds of 2 and 4:
Hang power clean 40 kg
Front squat 40 kg
HSPU abmat + 10 kg plates
Result: 5.06

D.
Two sets of: 500 m row
Rest 3 min between sets.
Results:
1.57.0
1.54.9

Hero WOD 
"Jag 28"

legion run
28 OH KBS (70/53)
28 strict pull ups
28 double kb clean and press (70/53)
28 strict pull ups
legion run

HOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
75-85-95-105-105-110-115

-then-

5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

Rest 1:1

1:57, 2:06, 2:07, 2:20, 2:13
65#