150227 “15.1”

Posted: February 26, 2015 in Uncategorized

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

150226

Posted: February 25, 2015 in Uncategorized

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STRENGTH

A. Press
B. Dips

WODAMRAP 10
10 Deadlifts (225/155)
10 Pull-ups

150224

Posted: February 24, 2015 in Uncategorized

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STRENGTH

A. Snatch

WOD

EMOM 20

Odds: 5 Presses + ME Med-Ball Sit-ups
Evens: 5 Power Snatches + Plank

150223

Posted: February 23, 2015 in Uncategorized

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STRENGTH

A. Squat
B. Toes to Bar

WOD

50 Front Squats (75/45)
30 Jump to Target
50 Push Press (75/45)
30 Jump to Target
50 Front Racked Lunges (75/45)
30 Jump to Target

150223

Posted: February 22, 2015 in Uncategorized

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STRENGTH

A. 5 X 3 Cleans (Touch and Go) 1 Jerk
B. 3 x 10 Pendlay Rows

WOD

30-20-10

SDLHP (95/65)
Air Squats
Knees to Elbows

150221

Posted: February 21, 2015 in Uncategorized

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WOD

3 Min AMRAP

7 Toes to Bar
15 Push-ups

6 Min AMRAP

2 TGU’s (55/35)
20 jumping lunges

12 Min AMRAP

5 cleans (135/95)
10 Supine Ring Rows
25 Double Unders

150220

Posted: February 19, 2015 in Uncategorized

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STRENGTH

10 Mins to find a 3RM Push Press

WOD

EMOM 3 Burpees

In the Remaining time:

21-15-9

Deadlifts (225/155)
Dips