Sep 192014
 

In teams of 2 – Complete 4 Rounds Each of:
100m Sled Drag (FWD)
200m Run
300m Row
AMRAP of Push-Ups Unbroken
Only 1 Partner Works at a time
Score is Total Push-Ups

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Sep 182014
 

A. 4 Rounds of:
50 DU (3:1 Singles) then go right into a 100m Sprint
Rest 4 MIN

B. 3 Rounds of Arm Curls with a BRO – 7′s
7 to Parallel
7 from Parallel to the Top
7 full Arm Curls
Rest 2 MIN (Partner goes during rest)

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Sep 172014
 

A. 4 Sets of:
6 Bench Press
Rest 45 sec
6 BB Rows
Rest 45 sec
2 Scores, lowest weight used in each exercise

B. 20 MIN EMOM:
ODD = 3 Power Snatches
EVEN = 3 Power Clean & Push Jerks
Use the same weight on both exercises and choose a weight that isn’t so heavy that it prevents you from moving well
Score is the lowest weight used in EMOM

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Sep 152014
 

A. 6×4 Back Squat w/ 2 MIN Rest In-Between

B. 20 MIN EMOM:
1 Clean High Pull
1 Hang Squat Clean
1 Split Jerk
Score is the lowest weight used

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Sep 142014
 

A. FLR Holds 5x25sec w/ 30sec Rest In-Between

B. 15 MIN AMRAP:
8 Single Arm KB Thrusters (4 per arm)
8 T2B
8 Box Step Ups w/ KB (4 per leg, use light weights)
300m Run

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Congratulations Andy Timm – 10th Place Finish at the 2014 Granite Games!

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