16.2 Saturday/Free Intro Session/Chucks Brunch Catering

Saturday March 5,2016 The Box will open at 8am. We will run heats every 20 minutes with the first heat at 9:00am. This is going to be a very fast workout which means a hearty warm up is very important. Please arrive 45 minutes early to allow yourself time for mobility, barbell practice and a chance to get a sweat started before jumping in. We look forward to a fun day.

We have ordered Chucks to cater breakfast after the WOD. Stick around and tell your stories about 16.2 while enjoying a hearty breakfast. $12 per person.

WOD 16.2 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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)

Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Beginning on a 4-minute clock, complete as many reps as possible of: 25 sit-ups 50 single-unders 15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 185 / 115 lb.

Stop at 20 minutes.

Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 115 / 75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 145 / 95 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 185 / 125 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 205 / 135 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 235 / 155 lb.

Stop at 20 minutes.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 145 / 95 lb.

Stop at 20 minutes.

Warm Up: 1000 m Row then Band Mobility Static stretching -Back -hips -forearms/wrists -Couch Stretch then Barbell Warm Up Get a few pulls of all the weights you hope to reach in the WOD.