WOD 02.28.15 Saturday

WOD

15.1 (10:30 am – 12:30 pm)

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 toes-to-bars
  • 10 deadlifts (115/75#)
  • 5 snatches (115/75#)

Then:

15.1a

  • 1-rep-max clean and jerk

6-minute time cap


Scaled Version of 15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 hanging knee raises
  • 10 deadlifts (85/55#)
  • 5 snatches* (85/55#)

* Ground-to-overhead allowed


Teen & Masters Version of 15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 toes-to-bars
  • 10 deadlifts (85/55#)
  • 5 snatches (85/55#)

Alternate Performance WOD is dependent on 15.1

Extra Credit MOFO

Alternating 5 sets of each exercise to completion

  • 7 Overhead Squats, (70% of 2 rep max)
  • Rest 1 minute
  • 7 Bench Presses, (70% of 2 rep max)
  • Rest 1 minute

* Start at 70% of 2 rep max and build slowly without failing
** Reps should be perfect and fast

Extra Credit
  • Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict chest-to-bars and banded, strict ring dips (double looped). Anchor with 100# DBs. Make sure tension is still active at bottom of dip.

* 12 minute time cap to perform all 6 grip variations on chest-to-bars

WOD 02.27.15 Friday

WOD

15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 Toes-to-Bars
  • 10 Deadlifts (115/75#)
  • 5 Snatches (115/75#)

Then:

15.1a

  • 1-rep-max clean and jerk

6-minute time cap


Scaled Version of 15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts (85/55#)
  • 5 Snatches* (85/55#)

* Ground-to-overhead allowed


Teen & Masters Version of 15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 Toes-to-Bars
  • 10 Deadlifts (85/55#)
  • 5 Snatches (85/55#)

Extra Credit MOFO

10 min EMOM

  • Odd: 3 Deadlifts, (80% of 3 rep max)
  • Even: 3 Thrusters, (80% of 3 rep max)

* Start at 80% of 3 rep max and build slowly without failing
** Must be ON the minute, not close to the minute
*** reps should be perfect and fast

WOD 02.26.15 Thursday

WOD

20 min EMOM

  • Odd: 18/12 Calorie Row
  • Even: 12 Kettlebell Swings, 70/53#
Core/Accessory
  • 3 x 25 GHD Sit-ups
  • 3 x 25 Hip Extensions

WOD 02.25.15 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Back Squat, (60% of 2RM)
  • Rest 1 minute
  • 10 Press, 60% of (2RM)
  • Rest 1 minute

* Start at 60% of 2RM and build slowly without failing
** Reps should be perfect and fast

WOD

10 min amrap

  • 3 Wallball, 20#/(14# to 9 ft target) + 3 Ground-to-overhead, 95/65#
  • 6 Wallball, 20#/(14# to 9 ft target) + 6 Ground-to-overhead, 95/65#
  • 9 + 9, 12 + 12, 15 + 15 …

Games Track – Use 30#/20# Wallball. Upon completion immediately perform 3 min max reps muscle-ups