2017 Granite Games Individual Qualifier Workout 1

Sunday Jun 11 2017

Take plenty of time to warm up those Cleans and Front Rack Lunges. Put the effort in and get that heart going, ready for that 12 minute battle. The entire class will be able to enjoy a little #abmountain to finish the morning of with a grunt or two. 
Have a great Sunday. 
1.) 2017 Granite Games Individual Qualifier Workout 1
Individual AsRx (Ages 19-34)
12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups
2.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
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Chris Ness745d

35 up is what weight

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Grant Soletski745d

The same.

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4 rds + 7 DL w/ 135# DL instead of cleans and v ups instead of pull ups
5:35 in plank, 2:10 hollow rocks, 50 seconds L sit
4 mile run
2 rds + 1 clean. RX
Ab stuff.
5x5 HBBS @ 265# / 12 minute AMRAP of 10 hang squat clean @ 135#, 10 alternating front rack reverse lunges in place @ 135#, and 20 strict pull-ups - 2 rounds + 14 strict pull-ups. Needed to resort to strict pull-ups rather than C2B because of the low ceiling in our current garage.