Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM 10 Burpee (Bar Facing)s Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20 Box Jumps, 24/20 in 10 Front Squats, 155/115 lbs 20…
OPT Repeatability Test 3 rounds, each round for time, of: Row, 250 m 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg Row, 250 m Rest 12 mins between each round. The goal is to test your fitness level by testing your ability to recover.…
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
The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues…
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
//qualifier.thegranitegames.com/
