Strength / CORE
AMRAP 10 min
5 jump to ring hold or 20 sec ring hold
30 sec Enterprise
3 negative pull ups / 5 strict or weighted pull ups
20 superman pulses
WOD
Granite Games Throwdown prep
2 Rounds
15 Snatch (75 / 115)
15 Burpees over the Bar
2 Rounds
10 Snatch (85 / 125)
10 Burpees over the bar
For Time
15 Pull Ups
18 Wall Balls
21 Cal Row
2X
9 Pull Ups
12 Wall Balls
15 Cal Row
3X
3 Pull ups
6 wall balls
12 cal Row
Rx 14# / 20#, 9′ / 10′
Rx+ CTB, 10′ / 11′
Base Building
4 Rounds
4 X 1 min easy 30 sec sprint (row or bike)
20 sec ring hold (“L” Sit, knee up, hollow hold)
50 DU’s / 100 singles
6 x Pause bent over rows, 3,1,1,1 ( 2 KB’s or DB’s)
10 handstand push ups or 20 sec handstand hold
26 minute AMRAP
150 DU’s (300 singles)
75 ft walking front rack dumbbell or kettle bell walking lunge
50 thrusters (with DB or KB)
75 ft walking front rack dumbbell or kettle bell walking lunge
2 person teams, 1 works 1 rests, split reps
Rx 35 / 50
M 26 / 35
Fire factory Hot Shot 19 Memorial WOD
6 Rounds
30 Sledge Squats
19 Stones over the shoulder
7 strict pull ups or ring rows
400 meter run
2 person teams, with an air pack, split reps as needed, both partners run together.
Granite Games Qualifier #5
Rx
18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)
Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box
18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)
2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)
2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)
Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box
18MIN TIME CAP
2 Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24”/20″)
2 Rounds:
4 Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24”/20″)
2 Rounds:
2 Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24”/20″)
Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box
WOD
5 min AMRAP
10 pull ups
10 Russian twists
-1 min rest-
5 min AMRAP
10 Wall Balls
10 Burpees
-1 min rest –
5 min AMRAP
10 OHS
10 Lat jumps over bar
Rx 25# / 35# (plate Russian twists) Standard WB scales, 55 / 85
BASE BUILDING
3 Rounds
Alternating every 5 min
#1 Rowing
1 min sprint
1 min easy
1 min sprint
1 min easy
1 min sprint
-1 min transition-
#2 Bear Complex
5 min EMOM
1-3 bear complex EMOM, depending on weight and technique.
1 deadlift
1 hang power clean
1 front squat
1 push press
1 back squat
Weight determined by technique
5 Rounds for time
5 Dips
10 V-ups
20 DU’s / 20 singles
30 Cal row
-rest the time it took you to complete-
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Immediately followed by…
3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)
12MIN TIME CAP
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Immediately followed by…
3 Rounds for time
8 Chest To Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
12MIN TIME CAP
3 Rounds for time
12 Jumping Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)
Immediately followed by…
3 Rounds for time
8 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)
