Go heavy if you’d like. Otherwise, use lighter weight and work on mobility and speed.

Then…

7 deadlifts

12 pushups

17 situps

5 rounds

Option 1: 225/155

Option 2: 185/125

Option 3: 135/95

Use light weight (around 50% of one rep max) and keep the rest periods short (around 30 seconds). Make sure you have a spotter.

Then…

KB Swings

Pullups

10-1

Option 1: 70/55; chest to bar

Option 2: 55/45; regular pullups

Option 3: 35/25; ring rows

Do 5 front squats, rerack the weight, and proceed immediately into 10 back squats at the same weight

Repeat for 2 or 3 cycles (30 or 45 total reps)

Pick a weight that will challenge you. If your first cycle is too easy, add weight for the second.

Then…

Partner WOD

In groups of 2…

Option 1:

150 burpees

200 squats

2500m row

Option 2:

100 burpees

150 squats

2000m row

Option 3:

50 burpees

100 squats

1500m row

Both partners may be working at the same time, but the team only gets one rower. There is no requirement that partners do equal amounts of work.

—

If you haven’t done 15.1 and 15.1a yet, make sure you get it done sometime on Monday. You’re free to do the Open WOD instead of the daily WOD. Just ask someone to judge you, and **don’t forget to submit your score before 6pm on Monday!**

Then…

Open 15.1

Option 1:

15 toes to bar

10 deadlifts (115/75)

5 snatches (115/75)

AMRAP in 9 minutes

Option 2:

15 hanging knee raises

10 deadlifts (85/55)

5 ground to overhead (85/55)

AMRAP in 9 minutes

Then (optional)…

Open 15.1a

6 minutes to establish a one rep max clean and jerk

]]>Go heavy if you want, but mostly just use this time to work on flexibility and mobility.

Then…

5 Tasks

750m row

150 double unders

75 kb swings (35/25)

150 flutter kicks (total)

75 situps

Exercises may be done in any order, but all reps of each exercise must be completed before moving on to the next.

Option 2: 100 double unders

Option 3: 50 double unders

Modify this workout by reducing the number of double unders even lower. Only do single unders if you do not yet have double unders at all.

]]>Full or power.

Then…

3 power cleans

1 wallball

1 burpee

3 power cleans

2 wallballs

2 burpees

3 power cleans

3 wallballs

3 burpees

Etc.

10 rounds

Add 1 rep to the wallballs and burpees in each subsequent round (55 total of each). The power cleans remain at 3 per round (30 total).

Option 1: 165/115

Option 2: 135/95

Option 3:

KB Swings (55/35)

Wallballs

Burpees

1-10

]]>Then…

Calorie Row

Strict Presses

Box Jumps

21/18/15/12/9/6/3

Option 1: 75/55

Option 2: 45/35

Option 3: 45/35 shoulder to overhead

Step ups are allowed for RX

If all rowers are occupied, you may begin your next set of presses and take a rower when one is available

]]>Then…

Front Squats

Pullups

Pushups

30/20/10

Option 1: 115/75; (round of 30); 135/95 (round of 20); 165/115 (round of 10)

Option 2: 95/65 (round of 30); 115/75 (round of 20); 135/95 (round of 10)

Option 3: 75/55 (all rounds)

You may also use this time to work on full cleans or front squats, or front-rack mobility.

Then…

Thrusters

Toes to Bar

15/10/5/10/15

Option 1: 95/65

Option 2: 75/55

Option 3: wallballs instead of thrusters

If you’ve had enough lifting for the week, use this time to work on a weakness, or work on mobility. Or experiment with some different deadlift techniques, like the sumo deadlift. Or use light weight and work on speed. Talk to the trainer if you have questions.

Then…

5 burpees

7 box jumps (24/20)

9 kb swings

AMRAP in 11 minutes

Option 1: 70/55 kb

Option 2: 55/35 kb

Step ups are allowed for RX.

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