2.27.15 WOD

Athletes, sign up sheets are on the front desk. Please sign up for one of the time slots available. Judging for today (2.27.15) will be coach based. If we have coaches available to judge, they will. If we don't then the coach that is running the class will only be able to judge one person per class. Sorry if this is an inconvinance.

Coach Leo 

Strength:

Back Squat

1x6 65% 

1x6 75% 

1x6 80% 

1x6 80% 

Front Squat 

1x5 60%

1x5 65%

1x5 70%

1x5 70%

WOD:

Workout 15.1

9-minute AMRAP:

15 toes-to-bars

10 deadlifts

5 snatches

(M 115 lb. / F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

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

Masters

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

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Masters Scaled

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

Complete as many rounds and reps as possible in 9 minutes of:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Teens

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

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Teens Scaled

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

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed