150924 Thursday – “15.5”

The Workout:
This year we are mixing it up from the tired and true Grace. We are asking you to grab a friend, partner, gym-mate, anyone to do the workout with and have some fun. Partners can be male/male, female/female, or male/female teams.
The workout will be For Time: 1 round of Barbara, Grace, then 1 round of Barbara again. Work can be divided up between you and your partner as you see fit.
Detailed Workout breakdown:
Barbara: (1 round)
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 air squats
then Grace: 30 Clean and Jerks (135/95)
then Barbara: (1 round)
  • 20 pull ups
  • 30 push ups
  • 40 sit ups
  • 50 air squats

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Ring Dip and Muscle Up Progressions

Strength: None.

Metabolic Conditioning:  “Open Workout 15.5” – For Time

27 – 21 – 15 – 9

Row for Calories

Thrusters (Men: 95lbs,  Women*: 65lbs)

Scaling Guide: 6:00 – 20:00 Minutes (20 minute cut off)

Log your results online by clicking here.

Compare to: 2015 – 03 – 27

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

Coaching Tips: Break the Thrusters up early and often. If the thrusters look daunting cut the round of 27 and start at 21.

Optional ‘Cash Out’: 100m DB/KB farmer carry, 15 burpees, 2 rounds.

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