June 2015

EMOM 5 Minutes 1 Power Snatch 2 Hang Power Snatch Then….. 3 Rounds 400m Run 7 Ring Muscle Ups  (scale=15 pullups, 15 dips per round)... Read More

Good luck to Marco, Steph V., Maria F. , and the Harsh Attack competing for a spot in this years 2015 Granite Games! 15 min... Read More

10am: Olympic Lifting 11am: Endurance For Time: 800m Run 100 DU 75 SItups 50 Pushups 25 C2B Pullups 1 Mile Run 25 C2B Pullups 50... Read More

Deadlift: 2-2-2-2 Then… For Time 30 Alt KB snatch, 53/35 30 Alt Pistols 200m Run 20 Alt Kb Snatch 20 Alt Pistols 300m Run 10... Read More

“Wacky Wiser Partner Friday” 50 Shoulder 2 OH, 135/93 (partner holds front rack) 50 Box Jumps, 24/20 (alternating) 50 Synchronized Toes 2 Bar 30 Shoulder... Read More

Back Squat 3-3-3 Then: 12 Min Amrap 50 Air Squats 20 Pullups 10 Hang Power Clean 135/93 Post loads and Times to Comments and ZEN:

Snatch Pulls: 3 x 3 (3 sec pause at knee) Then… For Time: 21 Power Snatches, 95/63 30  Burpees over bar 15 Power Snatches, 115/73... Read More

20 Minutes to work to a max Clean and Jerk Then…… 50 Double Unders 50 Sit Ups 5 Clean and Jerk 205/143 40 Double Unders... Read More

Front Squat: Establish a 10RM (increase weight by 5-10lbs) Then, 2 x 10 Backdown sets at @90% Then… 8 Min Ladder: 3-6-9-12-15-18…. OHS, 95/63 C2B... Read More

10am Oly Class 11am Enduro 6 rounds 400m Run 10 S2OH, 95/63 15 superman 20 situp 2 min rest