Dynamic Mobility, Activation and Warm-Up
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Tricep Stretch 45 seconds per side
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.
B.
Granite Games Qualifier Event 2
For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Wall Ball Shots (20 lbs to a 10ft target/14lbs to a 9ft target)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Toes to Bar
Time Cap = 12:00
C.
For completion:
100 Hollow Body Bounces
30 Straight Body Ceiling-reaching Crunches @ 1010
A) 75/85/95/105/115 all for 6
B) 11:38 all unbroken, lots of heavy breathing in between, happy I made the cap
C) done
Day Behind
– GG Qualifier 1A/B- 5:23/165lbs
– Spent remainder of the day moving my local box.
A. 95/105/115/125/130
B. 7:48 UB, had to walk outside and back between wall balls and T2B
C. Done
DMA done
A. 28kg 5*6, final set really difficult.
B. Finisher rd 8wb + 4 Ttb. Wb unbroken except the last round. Shoulders are really tired, especially the right. 5+5, 5+4, 4+4 till 6 Ttb unbroken. My transition time seems a little bit too long.
C. Done
dyn/mob. done
a) 25 lbsx 5rps
B). GG: 7:01
A. 65/75/95/105 fail/100/100
B. 9:16
C. done
This is from Friday: A. 5 sets: 2 min rest10 alt glute bridge kb bp10 alt gorilla rows10/side banded chops (top to bottom) B. Front squat: 2 rm C. Sprint time!500m row20 thrusters 65lbs20 cal bike20 thrusters 65lbs500m row D. 4 sets: rest as needed.20 db hammer curls20 banded tri ext:30 ring dip support hold:30 ring row support hold Great day. Starting to feel better. 🙂 A. done. 🙂 I liked these movements. used 35 kbs for bp and 70 kbs for gr. thin blue bandfor chop. B. 170. I think that’s a pr. 🙂 I felt like I might… Read more »
Nicole IM trying to enter my score… do you need to record each event to enter your score?
Yes
DMA Done
A. 40 / 45 / 50 / 55(5) / 55kg(4)
B. Subbed with 20kg BB Thrusters.
Watch timer stopped (all that wrist movement must have knocked a button-lesson learnt)
All unbroken with fast transitions though, last time I looked at watch would have had me finish round 6-7mins.. Irritated!
C. All Unbroken
Oh no Ben, that has happened to me before!
Partner wod day:
5 min work/1 min rest
A. 5kb swings/5 burpees alt rounds
B. 30 power cleans/30 box jumps chipper style
C. 5 TTB/25 DU alt rounds
D. Max Fran’s chipper style
Oh yes to make this worse, go through twice ?
DMA – done
A. 65 – 75 – 80 – 85 – 90
B. 11:03 UB
C. No
B – GGQ #2 – 8:56Rx
All WBs UB, T2B Ub in rounds 10 + 9, had to break once in rounds 8-6. By round 5, it was 2+singles, but kept moving at a steady pace. Actually had 2 T2B no reps in round of 5, not sure exactly what happened there.
Then just did some snatch technique work.
A. 75/95/105/110/110
B. 8:04 (all unbroken)
C. Done
Nice job!
Going to try to get the WOD in before my son wakes but just in case I had to post, I box squat every Saturday because strength and squats have been a weakness
for me. 20# PR today!!
Congratulations!!!
GGOQ WOD 2 6:26
Then class wod
Team of 3
30 min amrap
75cal adult bike
60 thrusters @75
45 wallballs@20#
30 burpee over bar
150m farmer carry @ 70
* 2 partners not working must have a wallball in hand at all times
3rds
A. Did Mu Emom from yesterday. Hit my doubles.
B. GG # 1a. 8:21 I felt a little heavy today.
1b. 165. Win win.
C. Completed.
59/5’9”/160
Warm up and mobility – done.
A. 65, 70, and 3 at 75.
B. 11:13. Been tossing the wall ball to 9 ft. to long! 10 ft. smoked me. 20; 18; 10-6; 10-4; unbroken rest of the way.
T2B: 10, then had to break up until I got to 5.
C. Skipped.
(50-54)
granite games wod 2
163 reps :/ I’m going to do this again tomorrow morning. My wb’s are ok, it’s the STANDING at the BAR just trying to catch my breath on my t2b!! UGH!
A: up to 80# ×5
B: 8:51 i suck at wall balls 🙁
C: done
We will change that!
195
5:41
Great work derek!
crazy fast!
And 88 kg seated strict press x five? Crazy fast and strong!