2/28/15…WOD

2/28/15…WOD

Warm up: TC

WOD:

 

15.1

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

2/27/15…WOD

Warm up: TC

Mobility: 10 MINS mobility of Choice (Ex: Couch Stretch, Shoulder mobility with band, squat stretch, Hamstrings Etc.

 

WOD:

8 Rounds

2 MINs per round Alternating

  • Row 250 (2 MIN)
  • Run 200′ down 100′ and back 100′  (3-4 times) 2 MINS

Every 2 MINS alternate

*32 MIN Total*

 

2/25/15…WOD

Warm up: TC

Skill/Strength:

  • 5×5 each leg —Bulgarian Split Squats while holding DB or KB (choose your weight)
  • DB/KB Snatch Tech.

WOD:

5 Rounds

  • 20 DB or KB Snatches (10 Each arm) your choice of weight moderate weight 70/55/45/35/25
  • 15 Squats holding DB/KB
  • 8 Strict pull-ups

15 MIN CAP

2/21/15…WOD

Warm up: TC

WOD:

Teams of 2

  • 60 CAL ROW
  • 60 Deadlifts 185/135
  • 60 Burpee Box overs alternating 24/20
  • 60 Thrusters 95/65
  • 60 T2B or 60 AB MAT situps
  • 180 DU –Partner must hold deadlift weight off the ground while other is doing the DU or single single under. Drop the bar stop the jump rope

Split up reps anyway

2/19/15…WOD

Warm up: TC

Skill/Strength:

  • 1 Squat Clean EMOM for 12 MINS (Ascending in weight) If working on form and technique use less weight and do 2 per MIN

WOD:

5 Rounds

  • 6 Power Clean and Jerks 135/95
  • 18 Box step overs 24/20 (Step up and over)
  • 24 DU

15 MIN time Cap

2/18/15…WOD

Warm up: TC

Mobility:

  • Couch Stretch 2 MINs Each leg
  • Shoulder Mobility/Stretch with bands 2 MINS Each Arm

Strength:

  • Ring Rows 5×5 Superset with Pistols 5×7 Each leg

WOD:

“Cindy”

20 MIN AMRAP

  • 5 Pull-ups
  • 10 push ups
  • 15 Air squats

 

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