15.1!

Friday, February 27, 2015

Friday Night Lights starts at 4:30 in MDR!   Venice will be closed for all evening classes.

 Signup for your heat HERE!

Prehab:

Keg drill, 2 minutes
Fire Hydrants, 10 each direction
Lat activations, 10-20 (vary position)
Wrist mobility, 2 minutes
10 Dislocates
:30 second bottom Overhead Squat

Warm up:

Jog 400 meters
10 Pike Sit ups
10 Good Mornings
10 Deadlift
5 Hang Power Snatch
5 Overhead Squat

Cool down:

Foam roll back, quads, glutes
Overhead band distraction, 1 minute each
Pigeon, 2 minutes each

Open Workout 15.1

As many rounds and reps as possible in 9 minutes of:
15 Toes to bar
10 Deadlift (115/75)
5 Snatches (115/75)

Scaled

Complete as many rounds as reps as possible in 9 minutes of:
15 Hanging Knee Raises
10 Deadlifts (85/55)
5 Snatches (85/55)

*ground to overhead allowed

15.1 A
(All divisions)

1 rep max Clean and Jerk
6 minute time cap