Thusday, 1-29-15
Strength:
Deadlifts:
10@55%
10@65%
6@75%
8@80%
6@85%
4@95%
8 min AMRAP
8 S2O 135/95
16 Box Jumps 24/20
Strength:
Deadlifts:
10@55%
10@65%
6@75%
8@80%
6@85%
4@95%
8 min AMRAP
8 S2O 135/95
16 Box Jumps 24/20
with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*
Strength/Skill – Power Snatch 4 RFT 15 – K2E 20 -Power Snatches 95/65 25 Jumping Lunges
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″
2016 Granite Games Qualifier- Week 2 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 50 Men: 20lb ball – 9ft target 95lb…
CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min
Strength: Weighted Push Ups 5X3 Partner Wod 40 Burpee Box Jump (20″) 30 Power Clean and jerks (155/105) 40 Cal Row 40 C2B Pull Ups 40 Cal Row 30 Power Clean and Jerks (155/105) 40 Burpee Box Jumps *Share reps as needed