WOD

Barbell for Boobs 9am-12pm. 

Grace – 30 clean and jerks (135/95)

We will be running heats every 20 Minutes. 

You will be able to Warm-Up on your own. We will post a suggested Warm-Up on the board. 

There will be a Mimosa station. Please enjoy them AFTER your workout

After the event we will head over to Paddy Power for some Football and refreshments. 

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
4 Rounds Of:
2 Min Max Cal Airdyne
rest 2 min
2 Min Max Thruster (95/65)
rest 2 min
2 Min Max Pull-up
rest 2 min
2 Min Max GHD Sit-up
rest 2 min

A) 3 Sets
Snatch Grip Stiff Legged Deadlift x5
Hang Power Snatch x5
Power Snatch x5
+
2 Sets
V-up x10
L-Sit x5.5.5

B) “Open Workout 15.1”
AMRAP In 9 Minutes Of:
15 Toes To Bar (115/75)
10 Deadlifts (115/75)
5 Power Snatch (115/75)
rest 3 min
AMRAP In 6 Minutes Of:
15 Toes To Bar
10 Deadlifts
5 Power Snatch

*For the second AMRAP, pick up where you left off from your first AMRAP. Give 2 scores at the end of this workout. 1 Score for the first AMRAP and another score for total reps completed between both AMRAP’s.

A) Coaches Choice Warm-up

B) 5 Sets
Sumo Back Squat x5 @40×1

*Starting weight should be 40% of your current max. Increase weight based off feel.

C) 2 Rounds For Time Of:
20 Sit-up To Standing
30 Plate Ground To Overhead (45/35)
40 Farmers Carry Walking Lunges (25/15)
50 Double Unders

A) Coaches Choice Warm-up

B) 4 Sets
Weighted Strict Chin-up x5
Single Arm Push-up Hold x20 sec ea. arm

C) 3 Sets
30 Sec Max Cal Row
30 Sec Max Push Press (135/95)
rest 1 min
30 sec Max Front Squat (135/95)
30 Sec Max Push-ups
rest 1 min