12.5.16 “Open WOD 14.5”

December 04, 2016

FITNESS & LIFESTYLE

STRENGTH

Every :90 for 10 sets
1 Thruster (from the Rack)
Start at 50-60% 1RM and work up to heaviest possible

METCON
“Open Wod 14.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95,65)
Burpees over the bar (lateral)

12 Minute Cap

Originally this workout has bar facing burpees but with a Large class this will be hard to organize. Lateral burpees over the bar will be a good substitution.

The goal of this workout is to stay steady and not hit the REDLINE until you get to the sets of 9. As Coach Sonia always says “Stay at 80% effort the first 80% of the workout”!!! Use a weight that you can come very close to completing this workout in the time cap.

 

SPORT & COMPETITION
A. ENDURANCE
Run for 10 Minutes away from the gym at 90% and then sprint back in under 10 Minutes

B. STRENGTH
Every :90 for 10 sets
1 Thruster off the Rack
Work up to a max

C. METCON
“Open Wod 14.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95,65)
Bar Facing Burpees

The goal of this workout is to stay steady and not hit the REDLINE until you get to the sets of 9. As Coach Sonia always says “Stay at 80% effort the first 80% of the workout”!!!

 

Comments

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  1. Willhuntforfood Reply

    Team rac
    Andy 16:40 rx
    Pete 17:25@75#
    Tim 19:48 rx
    Boob 20:00@75#

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