WOD – Monday 2 March 2015

Coach Adri - gettin it on!

Coach Adri – gettin it on!

Today we’ll be running the OPen workout during all of the regular sessions today.  For those who have already done it, you are more than welcome to try it again and see if you can get a better result.  If you do not want to do it again, then there will be an alternative WOD for you to get your teeth into.

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 52kg /  F 34kg)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

 

Scaled Option

9 minute AMRAP:
15 hanging knee raises
10 deadlifts (38 / 25kg.)
5 snatches* (38 / 25kg.)
*ground-to-overhead allowed

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

 

Alternative WOD

3 rounds for time of:

30 Wallballs

20 Burpees

400m Run

 

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About AB

Crossfit Coach

Posted on March 2, 2015, in WOD and tagged , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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