150309 ~ Don't Forget to Submit Your 15.2 Score!!!

14.2....I mean 15.2 is in the books! For some of you, this may have been a 3 or 6 min workout.......for some...this was all the time in the world to hit a Pull Up or a C2B PR!!  The Open is about finding your d weaknesses and then divising a plan to attack them over the next year!  Head held high.....and be proud....THIS STUFF IS HARD!!

I'm predicting a long grinder this week......the dreaded Wallballs, Row, or maybe even both.  Let's see what Castro has in store for us this week!

**Reminder!! Please submit your Open 15.2 scores before 8pm TONIGHT!! Please do not wait until 7:59...James!! This means you!!!***

Strength:

Backsquat

Every 90s x 9 min

3 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

3x 1 rep @ 90-95%

then..

Every 90s min x 6 min (alternating)

a. 5 Shuttle Runs (Wall to Rig + ME MU (or Ring Dips)

b. 20 Cal. Row (+ ME MU or Ring Dips

Conditioning:

"Double Dragon"

AMRAP 12

2 C&J (135/95#)

30 Double Unders

4 C&J

30 Double Unders

6 C&J

30 Double Unders

8 C&J

30 Double Unders

Etc...Continue to add 2 C&J each rnd.  DU's remain @ 30.

Cash Out:

Goats! Goats! Goats!!

Dedicate at least 15min to working on 1 of your goats!

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.