20:00 to establish a max of the complex:
1-Power Snatch
1-Hang Squat Snatch
2-OHS
then,
50-Calorie Ski Erg
40-OHS (95/65)
30-Calorie Row
20-Power Snatch (95/65)
10-Bar Muscle Ups
for time.
*This Wednesday we are shooting a short video during the 10:30 class. If you’d like to be a part of it please plan on attending! The class workout may go until 12:00.
Make Up Day.
10:00 EMOM of the complex:
1-Clean Grip Deadlift from floor to
:05 pause just below the knee + 1 Clean Grip DL to
1-Jump Shrug from hang just above the knee
*start with 80% 1RM Clean and add weight each minute if possible
then,
10:00 EMOM of:
12-KBS’s (53/35)
10-Box Jump Overs (24/20)
*We still need a few judges (level 1 or past judging experience is preferred) for our Granite Games Spring Throwdown. Today is the last day to get your volunteer t shirt so if you can, please consider helping. Sign up to volunteer at: https://competitioncorner.net/events/3164
20 minutes to establish a max complex of:
1-Power Clean
1-Hang Power Clean
1-High Hang Squat Clean
then,
5 Rounds for time of:
7-Front Squats (155/105)
14-K2E’s
*compare to 8/26/19
*We are sold out for the Granite Games Spring Throwdown! We do still need a few judges (level 1 or past judging experience is preferred). Sunday, February 16th is the last day to get your volunteer t shirt so if you can, please consider helping. Sign up to volunteer at: https://competitioncorner.net/events/3164
Happy Valentines Day!
Circuit the following:
Legless Wall Balls 4×2 (20/14)
Bench Press 4×2@90% 1RM
Band Face Pulls 4×10
then,
3 Rounds for time of:
20/15 Calorie Assault Bike
100ft Bear Crawl
10 Bar Dips
200ft Shuttle Run
20 Ring Pushups
*We are sold out for the Granite Games Spring Throwdown! We do still need a few judges (level 1 or past judging experience is preferred). February 16th is the last day to get your volunteer t shirt so if you can, please consider helping. Sign up to volunteer at: https://competitioncorner.net/events/3164
Make Up Day.
*We are sold out for the Granite Games Spring Throwdown! We do still need a few judges (level 1 or past judging experience is preferred). February 16th is the last day to get your volunteer t shirt so if you can, please consider helping. Sign up to volunteer at: https://competitioncorner.net/events/3164
Circuit the following:
Step Up Jumps 4×4/leg
Back Squats 4×2@90% 1RM
Leg Curl 4×10
then,
10:00 AMRAP of:
5-Pistols/leg, alternating
15-V Ups
*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th! February 16th is the last day to register and get your free Granite Games t shirt. We are quickly approaching the number of teams we’ll take so register before you miss out! The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping. Sign up to compete or volunteer at: https://competitioncorner.net/events/3164
Push Jerk 5×2@90% 1RM
Pendlay Row 5×2@90% 1RM
then,
5 Rounds for time of:
30-Double Unders
20-Ring Rows
10-S2OH (135/95)
*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th! February 16th is the last day to register and get your free Granite Games t shirt. We are quickly approaching the number of teams we’ll take so register before you miss out! The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping. Sign up to compete or volunteer at: https://competitioncorner.net/events/3164
Full Snatch 5×1+1 (quick reset) @90% 1RM
then,
“Isabel”
30 Snatches for time. (135/95)
Bonus WOD:
1500M Row
30-Burpees Over Rower
for time.
*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th! February 16th is the last day to register and get your free Granite Games t shirt. We are quickly approaching the number of teams we’ll take so register before you miss out! The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping. Sign up to compete or volunteer at: https://competitioncorner.net/events/3164
Make Up Day.
*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th! February 16th is the last day to register and get your free Granite Games t shirt. The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping. Sign up to compete or volunteer at: https://competitioncorner.net/events/3164
