3/1/2015

15.1 Retest if Needed or Rest and Recovery

2/28/2015

Active Rest (NOT OPTIONAL)
20 Minutes Rower
30 second sprint
30 second slow recovery Row
+
20-30 minutes area specific mobility

OR

15.1 + 15.1A

2/27/2015

Open WOD 15.1

2/26/2015

A. Back Squat - 3 x 5 @ 70-75% rest 90 seconds
B. Snatch - 8-10 Singles 70-75%
+
15.1 Movement Prep and Run Through

2/25/2015

Row 20 minutes
30 second SPRINT
30 seconds Recover
+
2 rounds NOT TIMED:
10 strict pull-ups
20 push-ups
10 overhead squats 45# bar
20 hollow rocks
10 back extensions
20 Russian KB Swings
10 Single Leg KB DL/side
20 Perfect Air Squats
+
20-30 minute area specific mobility

Recovery is Key this week

Guys - Let's try and make sure you're getting 7-9 hours of sleep, hydrating, and eating properly to prep for the open WOD.  You can also ice-bath for 7-10 minutes Monday & Wednesday, and Epsom Salt Bath Tues and Thursday for 7-10 minutes.  Get a massage or a tune up from a Chiro if you have someone you work with.  You should also be spending 15-20 minutes daily working on mobility.

2/24/2015

EMOM x 10
3 TNG Power Clean @ 65-75%
+
5 rounds:
8 Dumbell Squat Cleans (50/30)
4 Muscle Ups
50 Double Unders
*sub barbell clean 135/95 if no dumbbell*
+
GH Raise - 3 x 10-12 reps
rest as needed
Banded Good Morning 3 x 40-50 reps

2/23/2015

For the Next 5 weeks I'll post the entire week up front so that you guys can plan your schedule accordingly.  Try not to do extra stuff - if anything work on open style movements and skill work but stick to mobility.  The reason I'll be posting in advance is I know different people will do the WODs at different times.  This should give you the ability to plan accordingly.

2.23 - 3.1

7 sets: 1 Squat Snatch + 2 OHS *building* (no maxes) + 3 rounds: 500m Row Sprint 21 Hand Release Burpee Box Jumps 24/20 12 OHS 115/75 + Finisher: Strict Pull-Up (against band) 3 x 10 rest as neeed L-Sit 3 x :30 second Accumulation

EMOM x 10 3 TNG Power Clean @ 65-75% + 5 rounds: 8 Dumbell Squat Cleans (50/30) 4 Muscle Ups 50 Double Unders *sub barbell clean 135/95 if no dumbbell* + GH Raise - 3 x 10-12 reps rest as needed Banded Good Morning 3 x 40-50 reps

Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility

A. Back Squat - 3 x 5 @ 70-75% rest 90 seconds B. Snatch - 8-10 Singles 70-75% + 15.1 Movement Prep and Run Through

Open Workout 15.1

Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility

Open Workout 15.1 Retest

2.23.2015

7 sets:
1 Squat Snatch + 2 OHS *building* (no maxes)
+
3 rounds:
500m Row Sprint
21 Hand Release Burpee Box Jumps 24/20
12 OHS 115/75
+
Finisher:
Strict Pull-Up (against band) 3 x 10
rest as neeed
L-Sit 3 x :30 second Accumulation