Saturday March 29, 2014
Return of Team WOD next Saturday.
Last WOD of the Open.
Doors open at 8, first heat at 8:30. Depending on speed of heats and volume of athletes we will go every 30 min. Please arrive at least 30 minutes before your heat to get prepped and warm. Sign up for a heat when you arrive.
MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees
WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees
MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees
MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees
Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.
Skill/Strength: Foam Roll -Glutes -Hamstrings 3 rounds; 5 Thrusters/5 Bar facing burpees...Not for time, not agressive
Warm Up: 500 m Row DROM 10 Lateral Band Walks 10 OHS w/ empty bar 15 Inch Worms 20 OH Walking Lunges 20 Good Mornings then 5 min Band Mobility