MONDAY

Skill Work: Skin the Cats

2016 Granite Games Qualifier #3

5-10-15-20-15-10-5

  • Overhead Squats (115/75)
  • Toes to Bar

TUESDAY

1-1-1-1-1

  • Forward Facing Sled Drag
  • Backward Sled Pull

4 Rounds:

  • 400m Run
  • 4 Muscle Ups
  • 40 Double Unders

WEDNESDAY

Team WOD
600m Run (together)
- 9 Curtis P's (105/75)
- 9 Renegade Rows (25/20)
400m Run (together)
- 15 Curtis P's
- 15 Renegade Rows
200m Run (together)
- 21 Curtis P's
- 21 Renegade Rows

THURSDAY

Back Squat

1RM

3 Rounds:

  • 10 Slam Ball GTS (50/40)
  • 10 One-Arm KB Swings 5L/5R (1.5/1)
  • 10 Pistols (Rx: BW, L2: Weighted)

FRIDAY

For Time:
- 1000m Row
- 6 Rope Climbs
- 800m Row
- 4 Rope Climbs
- 600m Row
- 2 Rope Climbs

L2: Legless Rope Climbs (3,2,1)

SATURDAY

Press

1RM

"Elizabeth"
21-15-9

  • Squat Cleans (135/95)
  • Ring Dips

SUNDAY

Courtesy of Atomic CF
"More Than a Feeling"

4 Person Team:

One Person will run 400m with
Wall Ball (30/20) while other team members
perform work at their stations -

  • KB Swings (2p | 1.5p)
  • Box Jumps (24" | 20")
  • Row for Cals


Once team member returns, everyone will rotate. Final
time is last person returning from run.