Then…

Open 15.5

27 calorie row

27 thrusters (95/65)

21 cal row

21 thrusters

15 cal row

15 thrusters

9 cal row

9 thrusters

Or…

Open 15.5 Scaled

Same as above, but barbell is 65/45

]]>Friday’s WOD will be 15.5, which is all but guaranteed to be some terrible combination of thrusters, burpees, and box jumps. It’s impossible to do a WOD on Thursday that will not affect you on Friday (and Saturday, for that matter), so if you want to be fresh for either of those two days, spend Thursday working on mobility and recovery. If you want to lift, by all means do so. Deadlifts or squats are encouraged.

Then…

Christine

500m row

12 deadlifts (bodyweight)

21 box jumps (24/20)

3 rounds

Or…

Annie

Double Unders

Situps

50/40/30/20/10

]]>Then…

15 bench presses

500m row

30 burpees

Option 1: 165/95

Option 2: 135/75

Do this WOD in heats, or stagger started, so that everyone has 1) a spotter for the bench press, and 2) access to a rower.

Do the WOD twice (or more) if you’d like. Rest as much as desired between attempts. Just make sure you always have a spotter for the bench.

If you do it twice, record both times on the board.

]]>Then…

Clean and Jerk

9-1

After each round (9 total), perform:

6 pullups

7 pushups

8 situps

Option 1: 135/95

Option 2: 95/65

Then…

Wallballs

KB SDHP

25/20/15/10/5

30 second plank BETWEEN rounds (2:00 total)

Option 1: 70/55

Option 2: 55/35

Then…

Open 15.4

3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc.

AMRAP in 8 minutes

Or…

15.4 Scaled

10 push presses (95/65)

10 cleans (115/75)

AMRAP in 8 minutes

—

For those doing the Open, **READ AND UNDERSTAND THE MOVEMENT STANDARDS**. Ultimately it is the athlete’s responsibility to understand the workout. Click here for a full description.

For those doing the Open, they are coming, so use this time to practice front rack mobility and your transition from the front squat into the push press. No need to go heavy unless you want to.

Then…

In 5 minutes, perform:

20 thrusters

20 toes to bar

AMRAP calorie row

Rest 5 minutes

Repeat for 2 cycles

Your score is the total calories rowed

Option 1: 95/65

Option 2: 75/55

Option 3: wallballs instead of thrusters; situps instead of toes to bar

For larger classes, do this with a running clock. Heat 1 goes from 0-5. Heat 2 goes from 5-10 (while Heat 1 rests). Heat 3 goes from 10-15 (while Heat 2 rests). Heat 2 goes from 15-20.

If you’re concerned about soreness for Friday or Saturday, do only 1 round.

]]>You may also use this time to work on hip hinging and hamstring flexibility.

Then…

3 Tasks

25 deadlifts

50 box jumps

75 pushups

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 1: 275/185

Option 2: 225/155

Option 3: 165/115

Step ups are allowed for RX

]]>Then…

500m row, followed by:

10 shoulder to overhead

10 burpee pullups

5 rounds

Option 1: 115/75

Option 2: 95/65

Option 3: 75/55

Modify by doing 10 burpees and 10 ring rows per round

]]>Go heavy if you feel good. Otherwise do sets of 3 with lighter weight.

Then…

Hang Power Cleans

Front Squats

12/10/8/6/4

15 situps after each round (75 total)

5 burpee penalty every time the bar touches the ground EXCEPT at the end of the front squats

Option 1: 135/95

Option 2: 95/65

Option 3:

KB Swings (55/35)

KB Goblet Squats (55/35)

20/16/12/8/4

15 situps after each round

3 burpee penalty every time the kb touches the ground EXCEPT at the end of the goblet squats

]]>