3.27.15 WOD

Strength:

Back Squat 

1x5 65%

3x5 75% 

Front Squat 

 4X5 65% 

WOD:

For time:

27-21-15-9 of:

Burpees 

Thrusters 95/65 

OPEN WOD:

(only for those being judged)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

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.