Team Saturday

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There will not be class tomorrow due to the Easter holiday, enjoy the day off and your families! HAPPY EASTER
 
“Survival of the Fittest” 
 
Teams of 2
200 cal row (every 20 cal 16 back squats are to be performed @ 185/125#)
 
1 mile run (switching off every 200m, after each 200m run 12 sychronized burpees are to be performed)
 
300 dbl unders (600 singles) every 50 reps stop and perform 20 synchronized ab-mat sit ups
 
 

040315

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Mobility (shoulders) do these drills before the push jerks!

Barbell WOD

then:

WOD:

3 rounds:

25 hang power snatches 75/55#

20 hang power cleans 75/55#

15 Shoulder to overhead 75/55#

033115

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Gymnastics development:

3 sets of

3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP

3 sets of

me strict hspu into me kipping hspu without coming off the wall

 

WOD:

21-15-9 reps

315/205# deadlift

box jump 24/20

15.5

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Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

032415

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WOD 1:

12 min time cap:

Row 50 cal

20 burpees

20 thrusters 115/75#

16 burpees

16 thrusters

12 burpees

12 thrusters

8 burpees

8 thursters

4 burpees

4 thrusters

row until the 12 min time cap if you make it this far

 

rest as needed

WOD 2:

Max reps of the following complex (without coming off the bar) in 3 min

3 t2b

2 c2b pull ups

1 bar muscle up