2015 OPEN ATHLETES
1. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders
1. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders
2. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch
3. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM
4. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%
5. Squats
7×3 Back Squats, across
This was last years WOD....
4 Rounds for time
15 Thrusters 95/65
25 weighted sit ups
50 Dubs
100 meter farmers walk
200 meter run
7×3 Back Squats, across
This was last years WOD....
4 Rounds for time
15 Thrusters 95/65
25 weighted sit ups
50 Dubs
100 meter farmers walk
200 meter run
We did last year's WOD
ReplyDeleteSuze- 31:55 w/55# thruster/45# farmer walk
Jill- 33:57 w/45# thruster/35# farmer walk
Mo- 42:26 w/45# /45#
Ash- 34:20 w/40#/45#
Jo- 40:30 w/40#/25#