You have until 7pm Monday night to submit 16.1 scores if you competing in The Open!

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:

5 Clean & Jerks @ 55%
Rest 3 minutes
4 C&J @ 65%
Rest 3 minutes
3 C&J @ 75%
Rest 3 minutes
2 C&J @ 85%
Rest 3 minutes
1 C&J @ 95-100%

WOD:
Modified 16.1 Open work out:
As many rounds as possible in 20 minutes of:

8 Pull-ups
10 Lunges with 45 lb./25 lb. plate overhead
8 Burpees onto plate
10 Lunges with 45 lb./25 lb. plate overhead (no bars allowed)

Post loads and completed rounds to comments.

_______

LEANFIT:
As many rounds as possible in 25 minutes of:

8 Pull-ups
10 Lunges with 25 lb./15 lb. plate overhead
8 Burpees onto plate
10 Lunges with 25 lb./15 lb.
200m Run

Post completed rounds to comments.

_______

DE:
As many rounds as possible in 10 minutes of:
300m Row
15 Push-ups

Run 3 X 800m with 1 minute rest between each run

Followed by as many rounds as possible in 10 minutes of:
300m Row
15 Push-ups

Post completed rounds and splits to comments.

Media:
Monday WOD, February 29, 2016

2 thoughts on “Monday WOD, February 29, 2016

  • February 29, 2016 at 8:34 am
    Permalink

    WOD: 8 rounds + 5 reps or 213 total reps

    Open RX

  • February 29, 2016 at 2:59 pm
    Permalink

    Great job Clayton!

Comments are closed.