Lynn – podium at Granite Games
All Phases:
A. running clock
emom x 6 x 3 tng power cleans + 1 Push Jerk @65% of your PC+PJ 1RM
emom x 6 x 2 tng power cleans + 2 Push Jerks
@70%
emom x 6 x 1 Power Clean + 3 Push Jerks ascending; speed, foot work being main focus
B. AMRAP 10
10 box jumps (30/24) * step down
10 c2b pull-ups
Rest / recover
C.
400m farmers carry (70/53)*each hand
40 cal AB
40 strict ring dips
40 cal row
400m farmers carry
D. Assistance Work
Scap Work
Positioning Recovery
Flush
***folks attending CFF ; we will have some team fun in replace of C. Everyone is welcome!
Barbell complex
Worked up to 265
C2b
11+14
Team wod
Done
18 min emom barbell complex – done at percentages (125, 140, worked up to 155)
10 min amrap c2b + bx jmp 5+4
Chipper … we put a 30 min cap so managed – 400 m farmers carry, 40 cal row, 40 dips, 40 cal row, and 225 m of farmers carry
A1. 6′ Emom 3 PC+PJ: 165
A2. 6′ Emom 2 PC+2pJ: 175
A3. 6′ Emom 1 PC+ 3 PJ: 180,185,190, 195, 205, 215
B. 10 amrap. 10 c2b 10 BJ 32: 6rnds + 15
C: 400m farmers 70kbs 40 cal row,40 strict dips, 40 cal, 400m carry. 16:15. I have a sneaky feeling this one will be with me for a few days.
A. Running Clock
EMOM x 6 x 3 TnG Power Cleans + 1 Push Jerk @ 65% of your PC+PJ 1RM
55kg/121lbs
EMOMx 6 x 2 TnG Power Cleans + 2 Push Jerks @ 70%
60kg/132lbs
EMOM x 6 x 1 Power Clean + 3 Push Jerks ascending; speed, foot work being main focus
75kg/165lbs
B. AMRAP 10
10 Box Jumps (30/24) * step down
10 C2B Pull-Ups
ROUNDS: Not sure… went in with the goal of unbroken C2B and did it. Very happy with that.
C. 3 Person Team: Maddie, Tori and I
75 Synchronized Back Squats with 60lbs sand bag (order front to back – Maddie, Tori, Me)
800m Buddy Carry w/400m Famers Carry (53lb KBs)
120 Calorie Row (increments of 20)
800m Buddy Carry w/400m Famers Carry (53lb KBs)75 Synchronized Back Squats with 60lbs sand bag (order front to back – Maddie, Tori, Me)
Such a fun workout with them. Lots of laughs. Love this kind of stuff.