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Tuesday 5-7-19

By: 0

TEAMS of 2
Run 400m
40-30-20-10
Hang power clean & Jerk (95#/65#)
Bar facing burpee
*Run 400m to start as a team, then do 40 HPC & Jerks total, split between the two teammates
however they would like. Split BFB however they would like as well.
*Run 400m between each set. I.e: run 400, 40 HPC & J – run 400, 30 HPC &J…

INT / 55+ RX
75#/55#

Beginner
Run 200m
30-20-10 (45#/35#)

Monday 5-6-19

By: 0

3 rounds (Time cap 15 min)
15 deadlifts, 225#/155#
35 overhead squats, 75#/55#
90 double-unders

INT / 55+ RX
3 rounds (Time cap 15 min)
15 deadlifts, 185#/125#
35 overhead squats, 65#/45#
90 double-unders

Beginner (Time cap 15 min)
3 rounds of time of:
15 deadlifts, 75#/55#
15 overhead squats, 45#/35#
30 single unders

Thursday 5-2-19

By: 0

RE-TEST (April, 3 2019)
Max UB Strict Ring Dips

THEN…

Granite Games WOD #5
3 rounds for time (15MIN Cap)
50 Ft Handstand Walk
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs)

INTERMEDIATE / 55+ RX
Granite Games WOD #5
3 rounds for time (15MIN Cap)
50 Ft Bear crawl with hips higher than shoulders
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (35lbs/25lbs

BEGINNER
3 ROUNDS
50′ Bear Crawl
18 ring rows (31X0)
50′ walking lunge

Tuesday 4-30-19

By: 0

RE-TEST (April 1, 2019)
Max UB Strict Pull ups

THEN…

Granite Games WOD #4
12MIN AMRAP
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)
*Increase reps by 2 every round (2-4-6-8-10…)
**The hang to OH can be a hang clean and jerk or a hang snatch

INTERMEDIATE / 55+ RX
35#/26#

BEGINNER
40 SINGLE UNDERS
35#/25# DUMBBELLS

Monday 4-29-19

By: 0

Manion
Seven rounds for time
Run 400 meters
29 Back Squats (135#/95#)

First Lt. Travis Manion, 26, of Doylestown, Pennsylvania,
assigned to 1st Reconnaissance Battalion, 1st Marine Division,
I Marine Expeditionary Force, based in Camp Pendleton, California,
was killed by sniper fire on April 29, 2007,
while fighting against an enemy ambush in Anbar Province, Iraq.
He is survived by his father, Colonel Tom; mother, Janet; and sister, Ryan Borek.

INTERMEDIATE / 55+ RX
Seven rounds for time
Run 400 meters
29 Back Squats (115#/85)

BEGINNER
4 ROUNDS
Run 400 meters
10 perfect controlled back squats (45#/35#)

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