In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
60% x 5 70% x 3 80% x 2 85% x 2 90% x 1 95% x 1 101-103% x 1 103%+ x 1
Rest 2 minutes between sets.
*20 min cap*
B. Complete the following for time: 25 Chest to Bar Pull-ups 15 Front Squats at 50% of 1 rep max 20 Chest to Bar Pull-ups 10 Front Squats 15 Chest to Bar Pull-ups 5 Front Squats
Rx+: 15 – 10 – 5 rep rounds of: Ring Muscle-ups Front Squats at 60% of 1RM
Team of “In WOD We Thrust” receives a Beast Effort award this week for their awesome participation. Not only have they shown great enthusiasm and support for other athletes, but for two weeks in a row, all of their team member scores have been posted to their team document. Also, in true Forte family fashion, Dean Mandaleris has been nominated by another team. “I nominate Dean for the beast effort award. No, he isn’t on my team…but I was thoroughly impressed with his effort for this week. He is also a captain so I highly doubt he would nominate himself. He really pushed himself to do RX in 15.4. His one rep max clean is 185 and he got 6 cleans in 15.4!!! When 99% of people in the gym did power cleans, Dean did full cleans on every rep because that’s the one way he knew he could get good reps!! It was amazing to watch him push and succeed during this workout. This is why I love the open so much and our gym community. I think he should be recognized for his Beast Effort!!”
Workout of the Day
A. Deadlift Max 60% x 5 70% x 3 80% x 2 85% x 2 90% x 1 95% x 1 101-103% x 1 103%+ x 1
Or, if you don’t have a current one rep max, go by feel following this rep scheme 5-3-2-2-1-1-1 Increasing the load each set, establish a 1 rep max
B. AMRAP in 10 minutes of: 5 Deadlifts at 50% of 1 rep max 10 Pull-ups 15 Box Jumps (24 / 20)
A. Shoulder Press Max 60% x 5 70% x 3 80% x 2 85% x 2 90% x 1 95% x 1 101-103% x 1 103%+ x 1
Or, if you don’t have a current one rep max, go by feel following this rep scheme 5-3-2-2-1-1-1 Increasing the load each set, establish a 1 rep max back squat
B. Five rounds for time of: 50 Double-unders 25 Push Presses (75 / 55)
A. Back Squat Max! 60% x 5 70% x 3 80% x 2 85% x 2 90% x 1 95% x 1 101-103% x 1 103%+ x 1
rest 2-3 minutes between sets
Or, if you don’t have a current one rep max, go by feel following this rep scheme 5-3-2-2-1-1-1 Increasing the load each set, establish a 1 rep max back squat
Tis the season for PRs!
B. AMRAP in 8 minutes of: 3-6-9-12-15-18-etc of: Front Squats (135 / 95) Toes to Bar