Friday, March 18, 2016

Liane (pictured above) and Kelsie (below) are all smiles as they get their first bar muscle-ups in 16.3!

031816 WOD

A. 6:00 AMRAP

100-meter run

12 alternating Russian step ups

15 glute hip bridges

3-5 wall squats

B1. Nonparticipants

13:00 AMRAP

200-meter run

30 Russian KBs

20 med ball cleans

10 push press (95/65)

>>On-Ramp modifications will be posted on the white board.

(See optional cash out listed below)

B2. 16.4 participants

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

C. Cash out

800-meter run then accumulate 2:00 in L-sit hold or tuck off bar