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OUR BLOG

Mon.3.2.15

By CoachBo | In WOD | on March 1, 2015

***The gym will be CLOSED for Spring Break, March 7 – 15th.  I will post WOD’s to do on your own during that week, so check the website***

Warmup:  ROM, dynamic stretches, 15 good mornings, 15 straight leg deadlifts, 15 slow back extensions

Strength: Deadlift

Warmup: 5/5/3 @ 40/50/60% 1 RM

Work: 5/3/1+ @ 75/85/95% 1 RM

WOD:  Open WOD 15.1

Rx’d 
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
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

15.1a

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

Cooldown:  hydrate, high five yourself and everyone else, then roll and stretch!

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