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Tuesday, 07 Mar 2016 (1200)

March 8, 2016

CrossFit Open WOD 16.1 today!! Come on out to the garage and throw down! If you have already completed this WOD, still come out as I have another for you.

Open WOD 16.2 – Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
1st round, 15 squat cleans at 135 / 85 lb.
2nd round, 13 squat cleans at 185 / 115 lb.
3rd round, 11 squat cleans, 225 / 145 lb.
4th round, 9 squat cleans, 275 / 175 lb.
5th round, 7 squat cleans, 315 / 205 lb.

If you want to take this on RX, go for it. If not, SCALE AS NEEDED!!!!!

Alternate WOD:
WOD 1 – 5 rft:
200M row
15 GHD Situps (sub: ABMAT situps)

Rest 3 minutes

WOD 2: Athlete choice –
100 KBS (24/16kg)
or
30 Deadlift (BW)
30 Pullups

Goal in WOD 1 is too redline on the row, while goal in WOD 2 is to keep a steady pace to complete the work.

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