14.4 Friday Chipper

Beast

Friday March 21, 2014

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups

Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Warm Up: 500 m Row DROM then 1 round 60 sec Thrusters w/ empty bar Lateral Band Walks KB SDHP Burpee Pull Ups OH Walking Lunges Then 60 sec Paleo Chair then 5 min Band Mobility

5:00 Chuck  RX  119 Michelle  RX  60 Mercedes  RX  132 Melissa  45#/10#/131 Jim J.  RX  152 Chris  RX  150 Wendy  RX  60 Debbie 80/14/150 Matt H.  RX  136 Meghan  65/20/ 118 Maria  RX  112

6:00 Thea  RX  180 PMiddy  RX  180 Katie  RX  60 Jenny  RX  157 Vin  RX  152 Raegan  RX  164 Vic  RX  180 Dennis  RX  165 Pat H.  RX  156 Dan  RX  180 Erik  RX  175 Sean  95/20/  131

7:00 JoAnn S.  65#/14#/ 173 Mac 95/20/ 137 Jason O. RX  180

8:00 Sam Rx/182

9:00 Dave Rx/166 Beetle Rx/180 Curtis Rx/180 Kim KtE/10/150 Tricia KtE/132

10:00 Amy Rx/145 Mary Rx/150 Jim H. 95/157 Simeko 95/155 John C. Rx/158

4:00 Natalie 180 MKC 180 Layne 157 Alex Rx/168 Mason 115/155 Caitlin 170 Lindsey Rx/150

5:00 Matt B. Rx/164 Ricky 166 Felipe Rx/172 George 136 Adrian Rx/171 Christine Rx/155 Chris Z. Rx/144 Steve Rx/185 Mary 132

6:00PM Paula Rx/60 Bisa Rx/60 Mel Rx/95 Allison Rx/171 Dan Rx/162 Malopy Rx/181 SonntagRx/174

WODCoach2 Comments