It’s deadlift day children! GRANITE GAMES QUALIFIER WORKOUT 15.4 13 Minutes 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Sponsored By: SCORECARD DOWNLOAD RECOVERY PROTOCOL Each…
Strength
Bench Press 4 x 8
If doing muscle ups in the Granite Games wod tomorrow keep this light. If not work up to max effort set of 8
Then
7 rounds for time of:
5 Ground To Overheads, 135/95 lbs
Run, 200 m
Buyout
4 x 12 Triceps Extensions
Strength/Skill Every 1 min for 14 mins, alternating between: 2 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat, 50% 1RM* 10 Box Jumps, 30/24 in *Add weight every set until at near max for this complex Then 21-15-9 reps, for time of: Power Snatch, 115/75 lbs Box Jump, 24/20 in Buyout Death…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Clean + 1 Jerk, 60% 1RM* 12 Burpees (6″ Reach)s * Increase weight every set. If in the event of a failed rep subtract weight until successful Then Helen 3 rounds for time of: Run, 400 m 21 American Kettlebell Swings, 24/16kgs 12…
Strength
Squat 8 x 8
Work to as heavy as possible for 8 reps but all 8 sets must be completed in 20 minutes.
Then
5 rounds for time of:
50 Double Unders
20 Squats, 115/85 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
4 x 15 Straight Leg GHD
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GRANITE GAMES QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in Sponsored By: SCORECARD DOWNLOAD RECOVERY…
Strength/Skill
Every Minute on the Minute for 10 Minutes of:
2 Squat Cleans, 70% 1RM
Increase weight every set until faiure the drop weight every set until success
Then
4 rounds for time of: Run,
400 m
15 Push Press, 135/95 lbs
Buyout
Prepare for Granite Games Qualifier 15.2 tomorrow
http://qualifier.thegranitegames.com/
Strength
Bench Press 5 x 5
Work as heavy as possible up to a 5 rep max effort
Then
For time:
Run, 400 m
20 Thrusters, 115/85 lbs
20 Toes-to-bars
Run, 400 m
20 Toes-to-bars
20 Thrusters, 115/85 lbs
Run, 400 m
Buyout
4 x 12 Triceps
100 Banded Triceps Extensions
Skill
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s, 60% 1RM
10 Burpee (Bar Facing)s
Then
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpee Box Jump Overs, 30/24 in
10 Handstand Push-ups
Then
Back Squat
5×5 at 75% 1RM
