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1.27.17 “OPEN WOD 13.5”

January 26, 2017

FITNESS & LIFESTYLE

STRENGTH
EMOM 10
1 Thruster from the ground
Add weight each set up to a heavy weight does not have to be a max

METCON
“OPEN WOD 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (95,65)
15 Chest to bar Pull-ups

If you reach 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc. until you can not complete the 3 rounds in 4 minutes.
This is a continuous running clock, if you finish at 3:20 then the next round will start at 4:00.

Scaling options: The Goal is to reach the 2nd round, not all of us will, but scale in order to make that second round:

L2- 10-12 Thrusters (light) 10-12 Pullups (kipping, or bands)
L1- 10-12 Thrusters (light) 10-12 Ring Rows

SPORT & PERFORMANCE
A. STRENGTH
EMOM 10
1 Thruster from the ground
Add weight each set up to a heavy weight does not have to be a max

B. METCON
“OPEN WOD 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (95,65)
15 Chest to bar Pull-ups

If you reach 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc. until you can not complete the 3 rounds in 4 minutes.
This is a continuous running clock, if you finish at 3:20 then the next round will start at 4:00.

Scaling options: The Goal is to reach the 2nd round, not all of us will, but scale if necessary in order to make that second round

C. ENDURANCE
7 Rounds
:30 Assault Bike
:30 Burpees
1:00 Rest
Score is total Burpees +total cals

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