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Tuesday March 31st


David Hastings 15.5

Saturday April 4th we will be celebrating the end of the 2015 Open. We wil start at 12:00 and go until 2ish. We will be doing the Chris Kyle hero workout (Individual or team) in the parking lot. Let’s do a potluck and byob. After the workout is over we can eat, hang out, have some cold ones, talk about the highs and lows of the open, and crown the winning team . Everyone is invited.

WOD
Strength 
Back Squats 
5-3-1-1-1

Conditioning
AMRAPx8
5 Deadlifts 315/205 275/185  225/155
150m Sprint

 

Monday March 30

15.5 claims another victim 

WOD
“Filthy 50”

Box Jumps 24/20
Jumping Pull Ups
KBS 1pd
Lunges
K2E
Push Press 45/35
Hip XT
WB
Burpees
II’s 

Sunday March 29th

The end of 2015 Open is upon us. There will be a few straglers here and there giving 15.5 one last shot. Why are they doing it again. Beats me. If I never see that again it will be too soon.

Sunday starts our 3 day on 1 day off cycle. I may have mispoke previously. Wednesday will be our first scheduled rest day.

 

WOD
EMOM x 10
3 TnGo Clean & Jerks (Grace style)
20 Dubs 
Choose your own load 

then
2 person teams complete

AMRAPx12
3 Hang Power Cleans 155/105 135/95 115/85
10 Pull Ups
6 Hang Power Cleans 
10 Pull Ups
9 Hang Power Cleans
10 Pull Ups
12 Hang Power Cleans
10 Pull Ups
etc etc until time runs out  

 

Saturday March 28th

Good luck to all the Bentonville Half runners tomorrow. Lots of hard work has gone into getting ready. Best of luck to you all.

Open 15.5

We have made it to the final workout. Lets pack the house one more time and finish the 2015 Open with a BANG…..

We will start at 10:00am instead of 9. They are blocking all the streets around the box for the run. They should be done and opened up by 10…

We will run heats roughly every 20:00. Finish strong. 

Friday March 27


WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Women use 65 lb.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Men use 95 lb.

Notes

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Wednesday March 25th

 

 Don’t forget Thursday night we will be here for the release of 15.5. FINISH STRONG!!!

JYD
 Burgener Warm Up 
Skill Transfer Exercises

WOD
Strength/skill
EMOMx10
Sntach + OHS (looking for full sn here plus 1 ohs)
work up to a heavy set 

then

Conditioning
AMRAPx8
20 II Unders
8 T2B 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday March 24th

Open – Starting next week we will resume the 3 on 1 off schedule AND back to regular programming of workouts. Sunday March 29th will start our 3 day cycle Thursday will be a rest day.

One more Open workout. Let’s finish stronger than we started this week and pack the house. 

WOD

Buy In
30 Cal Row 
then 
21-15-9 reps of
GS Box Jumps 24/20
S2OH 115/85 95/65
Bar Facing Burpees

Cash Out 
100 Core