15.3 Friday

[youtube https://www.youtube.com/watch?v=-G6Fcm6rqCU&w=560&h=315] Friday March 13, 2015

!!!Breakfast tomorrow catered by Chucks!!!

WOD Workout 15.3 

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


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 14 minutes of: 50 wall-ball shots 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


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 14 minutes of: 50 wall-ball shots 200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Teens (Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet


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 14 minutes of: 50 wall-ball shots 200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Skill/Strength: WOD Overview 10 Wall Balls 30 Dus

Warm Up: Burpee Pull Ups Jumping Squats KB Snatch Thrusters w/ Empty bar 5:00 Chuck S/282 Reese S/55 Maria S/540 Mercedes S/591 Kate S/526 Frank Bar MU's 162 Dan Rx 0 Wendy S/273 Lisa S/579

6:00 Matt S/600 Jenny N. S/277 Megan S/580 Erik Rx 0 Vin MOd. 244 Dennis S/752

7:00 Curtis Recovery

9:00 Sam B. S/349 Dan S. S/508 Grande S/764 Jim S. S/573

10:00 Jackie S/757 Mel S/557 Eddie O' Rx 159 James S/570 Matt H. S/581 Sarah R. S/750 Dawn Rx 0 MKC RX 0 Genelle Mod. 314 Uncle Jesse Rx 189

4:00 Ron s/518 Sarah Reed s/539 Jeremy s/187 (Jumping Bar MU) Dan s/190 Jen s/534

5:00 Shawn S. s/  (C2B/Double Unders) Shelby s/313 (Double Unders) Marianne s/502

6:00 Mary s/350 Marlene s/525 Nestor s/500 Chris s/525 Malopy RX/334 Milo s/750