0899: 15.1 15.1a

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

 

0898:

DFM Teen 

BW: 20 minutes

  • 50 DU or SU
  • 40 squats
  • 30 abmat sit ups
  • 20 box jumps
  • 10 inverted burpees

GA: ½ all reps above.

Inverted Burpee: Start supine, kip of sit & roll to standing then kick up to handstand on wall.

15-20 minutes Skill work:

Athletes choice

0897:

Scarlett says SIGN UP FOR THE OPEN!!!!!!! 

WU: Bergener WU X3

Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test.

WOD: 12 min EMOM

  • 5 hang squat snatch (post load)

STRENGTH: DL 4X5@75% 2min rest

0896:

Choose strength or fitness!

STRENGTH:

  • B. Press 4X6@80%
  • Tempo b. squats 5x5x2 1 0 @ 70%

Fitness:

if you prefer to run around a bit here you go. 30 minutes

  • 20 mt. climbers
  • 15 arm haulers
  • 20 abmat sit ups
  • 20 DU/40 SU
  • 20 squats
  • 350 m run