Justin would like all of you who couldn't make it out to the Granite Games over the last weekend, to experience part of it for yourself. If you made it in for Open Gym on Tuesday, you may have gotten a little taste already... here's another helping. :-)
Granite Games Final... kind of
Complete All Of The Following For Time:
500m Row
then...
21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...
15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...
12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar
**20 Minute Cut-off**
*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.
"Forging Elite Fitness In Midtown Omaha"
15 comments:
Got through 8 of 12 Ground to Overhead.
Rx'd except added blue band on pull ups after first round.
4 G2O in the round of 9, Rx'd
(Burned out really fast on pull-ups. Need to work on being able to do more in a row as well as recovering faster when I need to break them up.)
Brendan
19:52 rxd
First wod with pistols i've done in 4 months...thanks Brandon and Justin for fixing my shitty biomechanics :)
7 burpee box jumps complete on round of 9: green band pull ups, 53#, lunges instead of pistols
Shoulders felt the burn. Good one!
3 burpee box jumps, and 6 T2B short of finishing.
Mario
Finished 9 G2OH RX, 9 pistols and last wod left
Got through 3 burpee box jumps
Got through 3 burpee box jumps
6 pistols left... Rx
Need to work on taking shorter breaks
Roger said: 2 Rounds but I guess I was having so much FUN I forgot about Ground To Overhead and did Shoulder to over head?? WTH !! I guess Justin asked me about it during the WOD but agsain I was having so much FUN that it did not get through to me. this wod was brutal Some of the times put up at the granite games were crazy, after working out all weekend to end on this
4of 9 burpee box jump
Dave
3 Burpees BJ | Black w/thin blue PU, 10# WB, 35#, Lunges.
Yes, it was a "step up" for box jumps.
Got through first set of 12 burpee box jumps and 1 Knee to Elbow, Band assisted pull ups, #10WB, lunges and 55# G2O
JK - Had 7 pistols left @rxd, went on to finish in 26:08.
4 of 12 GTOH, 63#, red band with Pu's.
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