March 27, 2015 admin

03/27/15

Non-Open Competitor’s

Open Workout 15.5

For Time – 27-21-15-9:

Row Calories
Thrusters

Open Competitor’s

1. 15-20mins: 15.5 Prep Work

2. 6 Sets:

:20 Row/Bike at HARD effort (3 sets of each)
1:40 Rest b/w sets


Competitor’s Program

1. EMOM: 1 Thruster – start at 135/95 and add 10lbs each set – terminate when you fail a rep

Notes:  This is just to get the CNS prepped, so careful not to “do anything necessary” to get the lift.

2. 10-15mins: 15.5 Prep Work

3. 3 Sets:

27 Row Calories @ 80%
:90 Rest

+

:40 Airdyne at 97% – Calories


“If you don’t like something, change it.  If you can’t change it, change your attitude.” – Maya Angelou

3 Steps to A Six-Pack

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