150302 Monday – “From Russia with Love”

Open workout 15.1 is in the books. Thank you to all those who helped out, judged, or cheered people on. 4 more weeks to go…

Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  None.

Workout:  Shoulder Press

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)

Superset: Single Arm Ring Row

5 x 5 (5 sets of 5 reps “across,” at the same angle for all sets)

Metabolic Conditioning Workout:  “From Russia with Love” – As many rounds as possible in 8 minutes.

5 ‘Heavy’ Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 65lbs) Jerking is allowed

4 foot broad jump (Must clear a 4′ gap, shoes cannot touch the lines… jump, turn around, jump, turn around, etc) (Performance: 10 reps, Athletic*8 reps, Health: 8 reps using as many jumps as necessary)

10 Burpees

30 Second Rest

Scaling Guide: 2.5 – 5 Rounds

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout!

Optional Cash out:  800m Run

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  • Rodil

    After the burpees, is that 30 seconds of rest?