Monday 3.30.15

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The Open is officially over today at 5 PM. Don’t forget to submit your final score. Each year during The Open it is so great to see everyone bring their training to another level. To celebrate everyone’s hard work this Friday, after the last class, 6:30pm we will have a party/barbecue. If you participated in The Open or not bring something to share and a drink of your choice. Everyone is welcome.

Skills/Strength
Back Squat 6x1
@ 80-90% 1RM
WOD
18-15-12-9-6-3
KB Swing (L2 53/35, 44/26#)
T2B
1 C&J (L2 225/145, L1 155/105#)
200 m Run after each Couplet
protect hands

Thursday 03.26.15

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The last Open workout will be announced night at 5 PM. Come to the gym and watch these ladies go at it.

Skills/Strength
Back Squat
2x15 @ 60-70 1RM
Rest as needed
WOD
4 Rounds
8 P Clean (L2 135/95, L1 115/75#)
5 P Snatch
200m Sprint
Skill/Strength/Mobility
Immediately upon finishing
do 3x10-15 T2B
rest :30 between sets.

Wednesday 03.25.15

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Make sure you protect your hands for this workout. Do not tear for The Open workout 15.5.

Skills/Strength
OTM for 10 minutes
1 Sq Snatch @ heavier than last week
WOD
OTM for 15 Minutes (protect hands)
Minute:1-5:00
perform 3 Thrusters (L2 155/105, L1 95/65#) & 3 Bar MU (SUB 3 C2B)
Minutes 6-10:00
perform 5 Thrusters & 5 C2B Pullups
Minutes 11-15:00
perform 7 Thrusters & 7 Pullups