Open WOD: 15.5

Feb 7th, 2019

Category: CrossFit

Open WOD: 15.5

#TBT – Summertime MB Runs

Warm Up
4 Rounds
:30 on/:30 off
Row for Calories
Immediately into:
4 Rounds
:30 on/:30 off
Jumping Squats

Mobility
Quad and Hamstring
Rolling and Stretching

Open WOD 15.5
27-21-15-9
Row (calories)
Thrusters (95,65)

Scaled (65,45)
Ski Sub = Same Cals
Bike Sub = 21-15-9-6;

Scores/Comments 3/27/15

Optional WOD 2
500-400-300-200-100m
50-40-30-20-10
Row/Ski for Distance
Sit-ups

Bike Sub = 1 Mile, .8 Miles, .6 Miles, .4 Miles, . 2 Miles

Conditioning 4:45 in Southie Orange
60/50 Calorie Row
50/40 Calorie Bike
40/30 Calorie Row
30/20 Calorie Bike
20/15 Calorie Row
10/8 Calorie Bike

– After you finish each movement complete 50 Double unders

DISCUSSION 1 Comments

  1. Coolidge 02/08/2019 at 1:10 am

    Wod 1 9:38
    Wod 2 13:09