Bandit CrossFit WOD–Friday, March 27, 2015

Main – CrossFit

It’s the final week of the Open!!!

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit
Do Crossover today, too.

2: Metcon (No Measure)

1) Spend time rowing some intervals,

250 x2 @ moderate effort

500 x1 @ high effort (not maximal)

2) Work up to your thruster weight. Then, do 2×5 UB at that weight.

Then, do a run through of the Open WOD at the pace that you intend to compete at:

2 rounds:

250 meter row

7 Thrusters

Conditioning

3: CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

4: CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

5: CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

6: CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

7: CrossFit Games Open 15.5 Scaled Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

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