Workout 15.3 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet 10min work on hangs/ wrist mobility alt with BB iso Holds 20-30s dowel german hang warm up 3 x 5 15.2 warm up Open WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds T'was a day for martyrs and torn hands. But it was an awesome effort and today was a light day. Kudos to the 5 musketeers who attempted 15.1 twice - doesn't matter if they beat their scores or not, the fact that they showed great mental, and physical strength is nothing short of amazing. I'm proud of you guys and girls. The open has only just begun, and its looking beautiful already.
Couple of things I wanted to touch on: Grip strength - We hang a lot, I mean a lot. So most of us did not notice the wear and tear this workout had on the people who do not hang - wear and tear on the hands, shoulders and forearms. From memory only 1 athlete had rips. Read up on hand-care tips here Olympic Lifting - We Snatch, Clean and Jerk a lot. So again, getting through this workout was not as hard as it seemed to people who WOD a lot (I'm cheekily smiling as I write this here). So when this workout came along, they were a few 90% clean and jerks achieved for 15.1a and a bloody fair few PBs broken! Again, to say I'm proud of you guys does not do justice to your effort. Keep up the great work and bring on 15.2 Today's WOD Complete 5 rounds (or 15min) Front Lever Holds x 15-30s L sit Holds x 15-30s Back squats - 20RM (15min) MetCon 1 round 50x Squat 10x knees to elbows 40x Squat 20x Push-ups 30x Squat 30x Sit-ups 20x Squat 40x Pull-ups 10x Squat 50m Bear crawl 10min AMRAP work on hangs/ wrist mobility alt with BB iso Holds 20-30s
Back squats - 1x3@60%, 1x2@70%, 2x2@80%, 1x2@80%, 1x2@70% 15.1 9 min AMRAP T2B x 15 Deadlift x 10 @ 52/34 Snatch x 5 @52/34 15.1a 6 min to find 1RM Clean and Jerk |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |