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15.1

FIRST OPEN WORKOUT OF 2015!!!!

1 1/4 Front squats 3×3 across Seated box jump x3 Bench press 10-8-6-4-6-8-10 10 sets: 10 Ring row + DB farmers carry

Week 9 Strict Pull up Progression! Warmup: Foam roll whole body! 10 minute max Hinge pattern with dowel x 5 10 kb deadlifts 10 active shoulders hinge pattern with dowel x 5 10 kb swings 10 beat swings hinge pattern with dowel x 5 Kettlebell figure 8’s x 10/way 10

EMOM x30: 60s Bear crawl, 3-5 Muscle-ups, 60s Double-unders, 8-12 Handstand push-ups, 60s Rowing, 16 Alternating pistols

Week 9 Strict Pull up Progressions! Warmup: Foam roll/lacrosse ball roll Mobility in a circle: downward dog to stretch calves modified pigeon squat mobility EMOM x 8: back squat x3 WOD: Dirty 30! 4 rounds: (20 minutes) 30 seconds on, 30 seconds off: wall balls rowing skipping slam balls situps

On a running clock: In 10 min build to heavy 1 rep OHS … In 10 min Build to 1 rep strict chest to bar – Use whichever grip you like … In 10 min build to heavy squat-clean

3 Rounds for time: 400m run, 21 Thrusters 75/55, 12 Toes to bar

Week 9 Strict Pull up Progression! Roxanne Warmup: Do jumping jacks until “Roxanne”, 1 burpee on “Roxanne” Burgener Warm-Up for Snatch Snatch complex, building in weight: 1 pull from the floor 1 power snatch WOD: “1 to 5” 1 minute of push ups 2 minutes of squats 3 minutes of

REST DAY -OR- A. Snatch complex: 1 Pull+1Power snatch+1Full snatch B. Pause back squat 3×3 across C. Push press 5×3 across D. Accumulate 50 Glute Ham Raises