Tuesday, 9-18-12
PARTNER WOD SATURDAY
Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2
20 up and over box jumps 24/20…
….then 15-12-9-6-3 toes to bar
6-5-4-3-2 wall climbs
PARTNER WOD SATURDAY
Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2
20 up and over box jumps 24/20…
….then 15-12-9-6-3 toes to bar
6-5-4-3-2 wall climbs
EMOM for 10 min: Odd- 1 Power Clean + 1 Squat Clean + 1 Squat Clean Thruster 135/95 TnG Even- 10 knees to elbow + 15 min A.M.R.A.P. 10 O.H.S. 95/65 10 Chin-ups 200m Run
Granite Games 15.4 Individual 13 Minute AMRAP 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 Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
Merry Christmas!!!