WOD

To start off, a simple post on our Facebook page and website does not even come close to congratulating an accomplishment like this. However, it is a start! Granite State Fitness would like to congratulate Roger Ramirez for his outstanding transformation! Roger has now officially lost 100lbs since May 2012. His hard work and dedication […]

1. work up to 1RM push Jerk 2. 4×5 heavy floor presses, use racks and have a partner for spots. 3. 4 R.F.T. 12 push ups 9 kb swings 53/35 6 HSPU 3 muscle ups (the scale to a MU is 3 ring dips/3 pull ups= 1 muscle up.)

1. 3 RFT 15 hang cleans 135/95 15 burpees 2. 4 RFT 400m run 20 double unders

1. Work up to 1RM back squat 2. 5×3 Snatch balance 3. 5 rft of: 10 deadlifts w/bands 185/135 15 box jumps 30”/24” 20 sit ups

Choose your own adventure! 20 minute OTM. Pick one for even minute: HSPU 5 reps Ring Dips 6-8 reps Pull ups 10 reps Muscle ups 3-5 reps Pick one for odd minute: 200M row double unders 10-20 reps T2B 10 reps Overhead squats 10 reps lighter for form 5 reps heavier for strength Pistol squats

1. Weighted Box jumps 10×2 2. Bulgarian split squats 3×10-12 reps 3. 1-10 clean and jerks (155/105) followed by one round of cindy for time!

8, 3 minute rounds of: 300M row max rep double unders Most classes we will make this a team WOD.

1.ME upper body Work up to a 3RM push press 2.12min OTM even 5-10 rehab muscle snatches odd 10 pull ups. (if you have kip work on C2B or dead hang. Kip with a band work with more difficult band. No Kip work with what you have) 3.10 min amrap 5 ring dips 10 box

1. 16 OTM Even 3 pause, 2 pause, full power snatch Odd 3 pause, 2 pause, full squat snatch 2. 3 rounds for time. 400m run 10 over head squats (95/65) 10 Kb swings (53/35)

1. Work up to 1RM box squat 2. A.3×2 clean and jerk from high hang B.3×2 clean and jerk ground 3. 21-15-9 Dead lifts (225/155) Sit up Wall ball