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2015 Open 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

 

 

2015 Open 15.2

Rx’d

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

2015 Open 15.1

Rx’d

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

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

At 9:00

6 minutes to find one rep max clean and jerk.

Partner WOD 4-4-15

Partner WOD

“Karen”

150 Wall Balls

Partner #1 150m run

Partner #2 Wall Balls

rotating until 150 is reached then

Partner #1 Plank

Partner #2 Burpees

only can perform burpees while partner is holding a plank. Rotating until 75 burpees is reached.

 

WOD 4-3-15

14 min AMRAP

7 Hang Snatch (95/65)

7 Overhead Squats (95/65)

7 Barbell Push-Ups

4-2-15

For Time

200m Run then

10-9-8-7-6-5-4-3-2-1

Deadlifts (275/155)

Burpee Pull-Ups

then 200m Run

 

 

WOD 4-1-15

3 rounds for total reps

1 min Kettlebell swings (55/35)

1 min Toes to bar

1 min Ring Dips

1 min rest

 

WOD 3-31-15

Continuous 16 min clock:

0:00-2:00

200m run

Max Air squats

2:00-4:00

200m run

Max Hand Release Push Ups

4:00-6:00

200m run

Max Pull Ups

6:00-8:00

200m Run

Max Burpees

8:00-10:00

200m Run

Max Sit Ups

10:00-12:00

200m Run

Stationary Lunges

12:00-14:00

200m run

V-Ups

14:00-16:00

200m Run

Burpees

 

WOD 3-30-15

10 min AMRAP

5 Clean and Jerks (135/95)

20 Laterall hops over the bar

 

Stength-Back Squats

WOD 3-28-15

Team of 2 complete:

5 rounds:

800m run

30 kettlebell swings

30 box jumps