Competitors (Friday, 6/16/17)

 In Competition

Note: Because we just deadlifted on Wednesday, we are postponing WOD 2 until tomorrow to allow for more recovery time.

Please keep this in mind today and gauge your volume appropriately, also plan accordingly tomorrow when deciding if you are going to do weightlifting class.

 

A.  GRANITE GAMES WOD #3

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

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

 

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

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

 

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

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar

Stop at 16 min

 

B. Class Movement Prep

2 Rounds

30 sec Rib Grab (Each Side)

10 Diagonal Band Pull Aparts

5 Bottoms Up KB Press
C. Strength

Strict Press

Build to heavy 5.

then

2×4 – 90-95% of heavy 5.

 

D. Metcon – Optional

Alt EMOM x 14

Odd: 3 Hang P. Snatch, 6 OHS (95/65)

E: 45s ME DU

*Score is lowest DU count of any round

**IF you made it multiple rounds in the Granite Games WOD, I recommend omitting the OHS in the EMOM

Recent Posts
  • Sarah Schulz King

    A. core and shoulder warm up first, got through it all! 15:21 RX
    B. done
    C.
    D.