Open WOD 15.5

ANYBODY CAN DO THE WOD NOT JUST PEOPLE SIGNED UP FOR THE OPEN!

WOD:
5am, 6am, 9am, noon
Open heats
4:30-7:30

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Scaled:
Women’s-45lbs
Men’s-65lbs

Extra Credit
6 rounds for
5 weighted strict pull ups
5 weighted strict dips

WOD:Thursday(26MAR15)

Open* gym hours-
6am-7am
9am-10am
4:30-7:30pm

Yoga-
6:30pm

Open gym WOD:
For Time:
500m Row
50 Squats
500m Row
50 Push-ups
500m Row
50 Sit-ups
500m Row

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

WOD:Wednesday(25MAR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Pre WOD mobility

15 mins to work up to a max clean
Then
Every 3mins for 3rounds
Do 8 fronts squats* @80% of today’s max
*from the floor

For time:
50 box jumps 20/24

Extra Credit & Oly Extra Credit
Push press
5×5 AHAP

WOD:Tuesday(24MAR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Work up to a 5RM hang snatch

Team WOD:
For time-
Teams of 2:
6 rounds-
Partner A)
250m row
Partner B)
250m row
Partner A)
15 burpees*
Partner B)
15 burpees*

*2 handed touch 6ins above standing reach

Extra Credit & Oly Extra Credit
3-5 rounds of:
15-20 GHD sit-ups
10-15 hip extensions

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WOD:Monday(23MAR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:
EMOM 10mins
1 back squat @ 90%

“Nick L.’s finally 21!!!”
(And there is even beer in the water fridge to celebrate)
20min AMRAP-
1 clean and jerk @ 135/205
2 muscle ups*
21 doubleunders
200m run

*scaled- 6 ring dips or 2 partner assisted

Extra credit-
Weight strict dips
5×5

Extra credit Oly
clean pull at 100-110% of CN
5×5

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