Friday 150626

Amber

Amber

“No one ever drowned in sweat”! ~Unknown

We are making a change to our On Ramp schedule that will take place starting the week of July 6th. The week of July 6th and going forward, On Ramp classes will be scheduled for every Monday, Tuesday, Wednesday and Thursday at 6:30 am or 7:15 pm. 

Dynamic Warm-Up-Mobility
Prepare for..

WOD: 15.2 Granite Games Qualifier

Individual
(Pro/AsRx Men, Pro/AsRx Women)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 40-44

(Masters Men 40-44,  Masters Women 40-44)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Snatch

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Snatch

Masters 45-49

(Masters Men 45-49,  Masters Women 45-49)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

Masters 50+

(Masters Men 50+,  Masters Women 50+)

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
12 Toes-to-Bar

2A – Part 2 (14:01-20:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

Scaled

2A – Part 1 (0:00-6:00)
6 Minute 1RM
1-Rep Max Ground-to-Overhead

2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Hanging Knee Raises

Competitors or athletes wanting to improve your Fitness level:
On the 2 Minute for 12 Minutes
3 Cleans n Jerks @ 70% 1RM
1 Rope climb (3 or less pulls/4 or less pulls)

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