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WOD for Monday 3-16-15

March 16, 2015

Several Options exist

1) You are doing 15.3  be it scaled or Rxd.

2) You are an Open registrant NOT doing 15.3.  Your WOD is as follows

Against a 10 minute clock

row 15 calories

S20 @ 115/80  1st round 3 reps, 2nd round 6 reps, 3rd round 9 reps to infinity.  Score is total reps.

rest to recovery and then

4x through the cycle– 2 Shoulder Press, 3 Push Press, 4 Push Jerks.  Peak on 4th cycle

3) You are NOT an Open Registrant.  Your wod is:

4x through the cycle– 2 shoulder press, 3 Push Press, 4 Push Jerks.  Peak on the 4th Cycle.

rest to recovery and then

Against a 10 minute clock

row 15 calories

S2O @ 95/65 3,6,9 etc.

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11 comments

  1. First time ever completing ring muscle ups! Completed 4 in the 15.3


    • Well done!


      • Right back atcha Brah!!


      • Congrats Larry!


  2. Shoulder cycle – 85#
    row/s2o – 125 rxd


  3. 15.3: 724 (s)
    goal for the next year = get muscle ups (both ring and bar)


  4. Row/S20 Couplet. 129 @ 115. 2-3-4 barbell complex 155.


  5. 15.3…..3rx Saturday


  6. 15.3
    233 reps


  7. Shoulder…62
    Row/s2o- 105 Rx


  8. Shoulder barbell work – 100
    Row/s2o at 65 – round of 18 plus 2 calories on row



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