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