WOD - Monday 3.30.2015

#CrossFitGames (H/T Adam Klink)

Posted by The CrossFit Games on Sunday, March 29, 2015

Repost: "Thanks Dave Castro. This one felt great. #crossfitgames"

Posted by The CrossFit Games on Saturday, March 28, 2015

Note: 5AM Open Gym only on Thursday this week.
Note: All 15.5 redos must be done during Open gym.  Also, make a psychiatric appointment after your redo because you must be crazy to do that twice.


Squat Internal/External Rotation (5 each side)
Elbow to Instep with Rotation (5 each side)
10 Tuck Jumps
10 Jumping Air Squats

With an empty bar:
10 Tempo Back Squats (30X2)

*Coaches will explain and lead you through the tempo pacing.

8 Minutes to build to starting squat weight and set box jump height.X-WOD: (18 minutes)
5x3 Tempo Back Squat (30X2) @65-75% of 1RM
2-1-2-1-2 Box Jump

(Note: .Back Squat tempo reads as:
3 seconds down
0 seconds in the bottom
explode up as fast as possible
2 seconds at the top)

*If you're on the "My legs have been claimed by 15.5" plan:
5x3 Pause Back Squat @50% of 1RM
2-1-2-1-2 Box Jump (moderate height as needed)

AMRAP in 12 minutes:

10 Pull Ups
10 Burpee Box Jumps (24/20)
10 Wall Balls (24/20)*

*15.5 Recovery Plan-Sub Russian KB Swings (70/53) for Wall Balls if necessary

Fitness (11am, 7pm)


10 PVC pass thrus standing/
10 in squat,
10 PVC right sided circles,
10 PVC left sided circles,

4 rounds of 10 PVC OHS,
20 jumping jacks,
10 push ups

For Time
500m row,
30 dips,
30 single arm SDHP (15 each arm),
30 HSPU,
30 KB snatches (53/35),
30 burpees,
30 pull ups,
30 single arm KB thrusters (53/35)