January 2011

AMRAP 1:00 Muscle Up
AMRAP 1:00 Rope Climb

For time:
1000m Row
30 Deadlift 275/185

AMRAP 1:00 Box Jump 30/24

For Load:
Press 5-4-3-2
Squat 5-4-3-2

AMRAP 1:00 Double Unders

The Grand Canyon State Games Weightlifting Championships.

Click the Performance One Badge for more info.

For time:
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats
30 Pull-ups
30 Push-up
30 Sit-ups
30 Squats
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
10 Pull-ups
10 Push-up
10 Sit-ups
10 Squats
Rest 1:00
50 KBS 70/44

No Morning Hours
4:00-8:00pm Olympic Lifting / Open Gym

For time:
400m Run
Rest 1:00
800m Run
Rest 2:00
1200m Run
Rest 3:00
400m Run
FINISH FAST!

AMRAP 1:00 Double Unders
AMRAP 1:00 T2B

3 rounds for time:
10 Deadlift 1.25 x Bodyweight
25 Box Jump 24″

 

 

 

AMRAP 1:00 Sledge Hammer Strike

Bench Press 5-5-5-5-5
Press 5-5-5-5-5
Ring Dip 5-5-5-5-5 (add weight)

AMRAP 1:00 Battling Rope

1:00pm Olympic Lifting Practice Meet at EVCF
2:00-4:00pm Open Gym

AMRAP 2:00 Rope Climb
AMRAP 2:00 Wall Climb
AMRAP 2:00 Sit-ups

For Time:
75 Pull-ups
750m Row