1.) 2017 Granite Games Team of 3 Qualifier — Workout 1
Choose 1 lift and complete within 20 minute cap
Athlete 1
Overhead Squat — 3 rep max
Choose 1 lift and complete within 20 minute cap
Athlete 1
Overhead Squat — 3 rep max
Athlete 2
Front Squat — 5 rep max
Front Squat — 5 rep max
Athlete 3
Back Squat — 7 rep max
Back Squat — 7 rep max
2.) Drop Zone
12 minute AMRAP
Run 200m
5 Muscle Ups
*3.) Split Jerk 3-3-3-3-3, add load each round
note: use blocks and reset for each rep
*4.) 10 minute EMOM
Odd 20 Knees to Elbow
Even 20 cal Assault Bike
Note: if you fail at 20 on either task go immediately down to 18’s, fail on 18’s down to 16’s and down by 2’s as necessary.
*5.) 3 rounds
10 Weighted GH Raises
10 Kettle Bell Single Leg Deadlift, alternate legs
12 minute AMRAP
Run 200m
5 Muscle Ups
*3.) Split Jerk 3-3-3-3-3, add load each round
note: use blocks and reset for each rep
*4.) 10 minute EMOM
Odd 20 Knees to Elbow
Even 20 cal Assault Bike
Note: if you fail at 20 on either task go immediately down to 18’s, fail on 18’s down to 16’s and down by 2’s as necessary.
*5.) 3 rounds
10 Weighted GH Raises
10 Kettle Bell Single Leg Deadlift, alternate legs
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Amanda Zeamer
6 rd plus 100m
Pathetic hips to rings, ohs 105#, fs 125 (135 for 3), jerks from blocks 55-95#, 3 rounds hip extensions instead at 15# and kb deadlift at 53#
11
0
Amy Zynda
5 rounds? Maybe? H2R
120x3 OHS (previous 1RM) 125x2, failed 3rd...so PR? But failure?
8
0
Angel Anderson
6 rds
Ring rows. FS ^105# for 5, OHS ^95# for 3 (should've attempted 105#-95# was my old 1RM!!! 💪🏼) split jerks 55-95#, 3 rounds of 15# weighted hip extensions and 53# KB DL.
12
0
Ashley Engeldinger
6 Rounds (banded muscle up transitions with press out)
Back Squat- 260x7
12
0
james macco
190 x 3 ohs.
Did GG Workout 3, Masters. 4 rnds + 4 snatches. ( Barbell @ 115).
3
0
Jenni Phillips
4 + 5 hip to rings and 175 m
Shared rings with Lauren so I did the workout backwards. BS 7RM 155#
12
0
Laura VanderKelen
3 rounds RX, working on doing muscle ups with less rest
Front squat - 157# for 5; that emom was something else...did 10's for both
11
1
Great job Babe!
Lauren Kalil
So many rounds. So many MU attempts.
FS 155, failed 175 on 4th one... EC split jerk put to 125...more muscle up attempts.
12
0
Pauly VanderKelen
6 rounds + 2 MUs (UB MUs for 4 or 5 rounds)
OHS - triples @ 95,135,185,210,230, and 250# for a 5# PR on a triple! / *4.) 20 K2E on all 5 odd rounds for 100 total, 10-15 Assault cals on the even rounds
0
0
Sylvia Christensen
1. 10 min EMOM 3 pos snatch- kept it at 95 for consitency. 2. For time: 20 squat cleans (105) Then.. 3 rounds: 15 burpees, 15 KB swings 53lbs Then.. 20 cleans (13:25 🦑)
9
0