The Final WOD

27
Mar

The Final WOD

In lieu of a heat list, there will be a WOD order list. START TIME – 5:25PM

15.5 ORDER LIST

Regular Class

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to Jan.2/13

15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65#)

All athletes and judges – please watch this video before arriving at the gym.

If you plan on scaling, just let your judge know before the workout begins.

[youtube=https://www.youtube.com/watch?v=2c6pDE49g2k]

22 Responses

  1. Maria

    Good luck tonight! Sorry I’ll miss it.

    Cindy Rx with C2B

    15 rounds + 5 C2B pullups

    1 round less than last time. Happy with that considering I did kipping last time.
    Great job Fred!

  2. Kevin

    Kevin’s Super Awesome Tips and Tricks for 15.5

    First, watch this video.

    https://vimeo.com/123429855

    Then, relax. Seriously. It will keep your heart rate down and keep you moving.

    Mobility:
    -Regular
    -Quad smash/roll
    -Figure-4
    -T-spine
    -Pec Ball

    WU:
    -Regular with ring rows
    -Light Front squats
    -Light Push Presses
    -Build up to WOD Thruster weight

    Tricks:
    -If you have weight shoes, wear them
    -Don’t tighten the straps on the rower (at least not super tight)

    Strategy:
    -It’s all about that row 🙂 There’s a pacing chart at the gym. Stick to one pace from start to finish. Starting too quickly will destroy you.
    -Technique will win this. Legs-Hips-Arms-Arm-Hips-Legs.
    -Higher damper setting and strong pulls (1:2 work:rest ratio)
    -Thrusters – Biggest sets possible. Unbroken if you can. Short breaks if dumped (5-10 seconds)

    Options:
    -If you KNOW this will take longer than 20+ minutes, please consider scaling. If 95/65# is your 5RM, then you shouldn’t even consider 72 reps at that weight. We want people to be safe AND have fun. Let’s crush it!

    Peace, Love and Thrusters!!

  3. Laura

    15.5 scaled: 11:58

    It was so nice to be back after being sick all week (or all month, really)!

    Great job tonight everyone, it’s been so fun to take part in the Open 🙂

  4. Elba

    15.5 Rx

    Time=15:12

    Thanks Marcel for judging and reminding me to breath trough the WOD 🙂 impressive times today, everyone did amazing, I am glad that I finished with one Rx WOD 😉

  5. Kevin

    WOD Rx’d
    9:05

    Kept rows between 1400 and 1100 cal/hr
    Thrusters
    R1 – 10-9-8
    R2 – 8-7-6
    R3 – 8-7
    R4 – 5-4

    So much hurting.

    Big crew for the after-party! Thanks for coming out to share in the celebrations!

  6. Cara

    15.5 Rx
    12:51

    Have to say my first Open was more than I could have hoped for in so many ways! Big, big thanks to Kevin and Jo for all the work they do to make this happen, and thank you to all of our awesome members for being just that! 🙂

  7. Jen C

    WOD: 15.5

    Total time = 13.29 (scaled)

    Thank you to Amy Hogan for judging me – you did a great job 🙂

    Thank you to Kevin and Jo for the event. Thank you to all the coaches who help us out over the year, and thank you to my CFM peeps. I love this gym 🙂

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