Competitors (Friday, 6/23/17)

 In Competition

Hey guys, we are doing the last granite games wod tomorrow which has ALLLL the wall balls in it, so do as much or as little of the class programming today as you would like. If you are concerned with your score I suggest holding off on the front squats, or going a little lighter so your legs are not too fatigued; same goes for the overhead squats.

 

A. Movement Prep

2 Rounds:

5 Side Lying Windmill

10 Prone OH Press

10 Rockback Squat + Rotation

*Rock back into squat then 1 rotation each side

 

B. Grantie Games WOD 4

Individual AsRx (Ages 19-34)
(Men/Women)

10 minute AMRAP
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

Masters AsRx (Age 35-39)
(Men/Women)

10 minute AMRAP
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

 

Teen AsRx (Ages 14-18)
(Boys/Girls)

10 minute AMRAP
6 ring muscle-ups
12 shoulder to overhead (115/80lbs)
15 burpee box jump overs (24/20in)

 

C. Weightlifting РOptional 

8 Min EMOM

1 Snatch Deadlift

2 Hang P. Snatch, knee

3 OHS

*Weight for all 8 sets should be around 60-70% 1RM Snatch/OHS (Use lighter number)

 

D. Strength

Front Squat

15 Min to Complete:

Build to heavy 5.

2×4 – 90% of heavy 5

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  • Sarah Schulz King

    A. done
    B. 1+1
    C. 85# went light (90# is 60%, 105# is 70%)
    D.