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SWOD: 5 rounds (un-timed)

10 Bench Press, choose a challenging, but do able weight

8 Strict Pull-ups or Supine Ring Rows

WOD: 4 rounds

20 cals on airdyne

15 Hand release push ups

10 Toes 2 Bar

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In teams of two complete the following:

40 Front Squats RX (135/95) Adv (155/115)

30 Power cleans, with same weight.  *I would alternate each rep

40 Weighted sit ups RX (35/26 kettle bell held on chest)

30 Lunges while holding the kettle bell on chest, front rack position RX (35/26) * 30 each leg

40 Burpees

Cash Out: 2000m row, switch every 500m

* Only one person can work at a time.

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15.1 Open Workout

*Remember that we do Friday Night Lights during the Open!  Bring beer or other beverages if you would like to.  It starts around 4:30pm or so and we will stay until everyone who wants to get the Open Workout done is finished.  This is a great time to meet people, do a workout and also to be part of something really fun:-)  Also, we will have normal classes going through out the day so don’t feel like you can’t come in.  The class workout will be whatever 15.1 is and we can always scale the workout if we need to so don’t be intimidated!!!  Let the Open Season begin!!!!!!!!!!

15.1 A:

9 minute AMRAP:
15 Toes to bar [scaled: high knees on bar]

10 Deadlifts (115/75) [85/55]

5 Snatches (115/75) [85/55]

15.1 B:

6 minutes to find 1 rep Clean and Jerk max

 

***your 6 minutes will start as soon as the 9 minute AMRAP ends

 

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SWOD: 15 minutes to complete 6 rounds of the following complex.  Use this as a time to practice each movement within the complex.  You can use the same weight for each round or increase it if you are feeling good.  Focus more on form than heavy weight though.  If you don’t have much experience with these movements, use a blank bar.

– Power Clean

– Front Squat

– Push Jerk

WOD: 16 minute EMOM

– Calories on rower or airdyne (15/12)

– 20 Russian Kettlebell Swings (53/35)

– 12 Burpees

– 15 V ups

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Extra Mobility Work before the WOD

Chipper:

500m Row

50 Wall Balls (20/14)

100 Double unders

35 Box Jump overs (24/20)

100 Double unders

50 Wall Balls

500m Row