Friday 2-27-15

 In WODs

Warm up

Athlete’s choice 

Skill 

All Movement standards 

WOD 

15.1 

RX- (Includes Masters up to 54 years old)

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 men & women 18-54) Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches (85/55lb.) 

*Ground to overhead allowed 

(Masters 55+) 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.)

(Scaled Masters 55+) 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.)

15.1A

(All divisions)

1-rep-max clean and jerk 6-minute time cap 

For those doing the workout on Saturday:

AMRAP 6: 

8 t2b

6 deadlifts 

3 Snatches 

*Practice cycling reps, transitions, etc. 

* Work bar path for clean and Jerk/ technique with a bar or light load****** 

*Hamstring mobility and overhead mobility 

 

 

 

 

 

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