14.1

[youtube http://www.youtube.com/watch?v=bpyMiJOKc98]

Friday February 28, 2014

We will be doing this WOD Saturday also.  If you are coming to do the WOD Saturday, you do not need to do it today.  You may come in and practice, roll out, help judge, go over strategy, work on your double unders.  We will be running heats from 8-11am Saturday.  The WOD is 10 minutes, so we will run heats every 20 min.

WORKOUT 14.1

MEN includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+ 30 double-unders 45-lb. power snatches, 15 reps

Notes This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Skill/Strength: DU Practice Station Set Up

Warm Up: DROM Then 1 round 60 sec each Row KB Swings Burpee Pull Ups S2OH w/ Empty Bar Paleo Chair Then Shoulder Mobility Calf Stretch

5:00 Mercedes RX/ 108 Raegan RX/ 210 Melissa 35#/S/ 135 Chuck RX/ 47 Jessica RX/ 216 Chris RX/ 157 Maria RX/ 63 Lisa RX/ 210 Matt H. RX/ 135 Ryan RX/ 183 Ira 75#/S/ 182 Jim J. 75#/S/180

6:00 Tim 75#/S/ 184 Victor RX/89 Matt G. RX/ 181 Jason 65#/S/ 107 Thea RX/ 306 PMiddy RX/ 255 Erik RX/ 135 Michelle RX/ 4 Dan RX/ 180

7:00 Jenny N. RX/ 104

9:00 Anthony Rx 258 Eddie Rx 258 Curtis Rx 269 Adrian Rx 152 Felipe Rx 145 Tricia Mod. Bonk Rx 260

10:00 Nutz Rx  154 Amy Rx 86 Carlos Rx 60 Randy Rx 210 Cronin Rx 135 Dawn Rx 75 Tracy Rx 116 Metz Rx  77 Chelsea Rx 87

4:00 Joann Rx 157 Jess Rx 113 Dave Rx 213 Jenni Rx 258 Mary 15#/S/90 Lynne 30#/S/ 3+30 Dan M Rx 100 Mason Rx 180 Sophie Rx 88 Tammy Rx 169 Kathy Rx 35 Dan Mc 65#/ 104 Terri 45#/ 159

5:00 Mary Kate 15#/DU-S/4+20 Caitlin 15#/S/ 4+30 Lindsey Rx 175 Dan L Rx 145

6:00 Ricky 65#/ DU-S/3 Rounds Allison Rx 190 Dennis Rx 266 Bisa Rx 37 Paula Rx 135 Ed O Rx 288

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