WOD

A) Front squat 1,1,1,1,1; R3M (compare to 2/18)
Pull-up strength pt. 1
B1) AMRAP(-1) strict pull-ups; R30S
B2) AMRAP Pendlay row at 70% 1RM BP; R30S
B3) 15-20 UB wallballs (20/14#); R2-3M x 3 sets
C) 16 alt. BBFR walking lunge steps (moderately tough/building if able); R2M

A) Build to a heavy set in 12 min

1 power clean + 2 split jerk

B) EMOM x 6 min

– 4 TnG power cleans @ 65-70% 1RM clean

+

12 min @ open pace:

– 6 curtis p’s w/ sandbag (60/30) or double KB (35/18)

– 10 box jumps – sd (24/20”)

– 200 m run

 

Monday 3/2
A) Take 20 min to build up to a 1RM Deadlift

B) Pull-up tester (pick one based on ability level)

50 CTB pull-ups in UB sets of 5

30 CTB pull-ups in UB sets of 3

50 pull-ups in UB sets of 5

30 pull-ups in UB sets of 3

*Can be done with bands

+

For time all out!!

– Row 250m

– 15 KB swings 70/53

– 25 burpees

– 15 KB swings

– Row 250m

 

A) Work into 80-90% of your max Clean & Jerk

B) 15.1 movement prep (t2b, deadlift, snatch)

+

Workout 15.1 Variations

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

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

*Workout 15.1 and 15.1a are back to back. There will be a 15 minute running clock. The first 9 min are 15.1 while the following 6 min are 15.1a. There is no break between the two.

 

Open athletes: 10 min AD or row easy + mobility work

Everyone else:
A1) Weighted/negative pull ups 3,3,3,3; R30S
A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M
+
21-18-15-12-9-6-3 reps for time:
– KB swings (heavy)
– box step-ups (24/20”)

3-4 sets tough effort:
– 5 TnG Squat Cleans (135/95, 115/75, 95/55)
– 10/8 cal row
– 5 TnG Squat Cleans
– 10/8 cal row
– 5 TnG Squat Cleans
rest 5-7 mins

A1) TnG push press cluster 1.1.1; R10S/30S
A2) 6-12 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets
*heavier than last week
B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S
B2) Farmer’s Carry 100m (heavy); R30S
B3) 15 V-ups; R2M x 3sets

A) Deadlift

5×75%; R3M

3×85%; R3M

1+x95%

B) 3 max handstand holds for total time; R90S

OR

30 or 50 HSPU for time (retest from 2/9)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal