WORKOUT OF THE DAY
Open 15.3

Skill Work:
15 min Muscle-up/C2B Pull-up skill work

Conditioning:
Open Workout 15.3

Rx:
14 min AMRAP:
7 Muscle-ups
50 Wallballs (20/14#)
100 DU

Scaled:
14 min AMRAP:
50 Wallballs (14/10#)
200 SU

March 12

Strength:
Supine Ring Rows: 15-15-15

Conditioning:
6 Rounds, for time:
400m Run
1 Min Rest

March 11

Strength:
Weighted Ring Dips: 5-5-5-5-5-5

L-Sit Hold: 3 x Max Effort*
*1 min rest between sets

Conditioning:
5 min AMRAP:
8 HR Push-ups
8 T2B

1 min rest, then:

5 min AMRAP:
10 Burpees
25 DU

 

March 10

Strength:
Pause Back Squats: 2-2-2-2-2*
*3 Second pause at the bottom

Conditioning:
For time:

Buy-in: 50 Wallballs (20/14#)

Then, 3 Rounds:
10 Deadlifts (135/95#)
10 Front Squats
10 Front Rack Lunges

Buy-out: 50 Wallballs

GRACE

Strength:
Push Press: 3-3-3-3-3

Conditioning:
“Grace”

For time:
30 Clean & Jerks (135/95#)

 

HAPPY BIRTHDAY CHRISTINE!

29 min AMRAP:
29 Burpees
29 DU
29 Wallballs (20/14#)
29 KB Swings (32/224kg)

Open 15.2

Open 15.2:

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:
10 overhead squats (Rx: 95/65#) (Sx: 65/45#)
10 chest-to-bar pull-ups (Sx: Pull-ups)

From 3:00-6:00 2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

March 5

INCLEMENT WEATHER SCHEDULE: There’s a chance we’ll get more than 1″ of snow early Thursday morning, which means everyone in DC will panic and forget how to drive. Morning classes will follow OPM’s lead–if the federal government is shut down at 5:30am on Thursday, we WILL NOT hold morning classes. If the government is open or on a delay, morning classes will be held as usual. 

Strength:
4 Rounds, for quality (in any order):
12 Strict Ring Dips
12 GHD Situps
12 Unbroken Wallballs (20/14#)
12 Supermans

Conditioning:
7 min AMRAP:
30 DU
12 Overhead Squats (115/75#)

March 4

Strength/Power:
Hang Power Clean: 3-3-3-3-3

Conditioning:
For time:
75 Hang Power Cleans* (115/75#)

*EMOM stop and do 5 C2B pull-ups

March 3

Conditioning:
Strict Press: 5-5-3-3-1-1-1

Conditioning:
3 Rounds, for max reps*:
2 min Row (Cals)
2 min Box Jumps (24/20″)
2 min Wall Walks

*No rest between rounds

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