14.1 Saturday

Saturday March 1, 2014

Box opens at 8:00am  Heats begin at 8:40am  We will run 8 athletes per heat every 20 minutes with last heat at 10:40.  Please post to "Leave a Comment," "Comments" to reserve a Heat.  We will Update the page throughout the evening with Heat assignments.  Please arrive 40 minutes before your Heat.  Warm up is critical in this short WOD.  You need to get the muscles loose and engaged.

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.

Warm Up: DROM 1000 m Row 20 KB Snatches 10 Burpee Pull Ups 10 Snatch Press Then Shoulder Mobility Calf Stretch Then Empty Bar Muscle/Power Snatch Double Unders

8:40 Derrick Mo Chuck

9:00 Katie N Jo

9:20 Jenny N Dennis

9:40 Maria Rose

10:00 Ashley John Mc

10:20 Jason B Beetle Angie Melissa

10:40

WODCoach12 Comments