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Friday, February 26, 2016

25
Feb

Friday, February 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. front rack walking lunge
  • 8 burpees
  • 25-ft. front rack walking lunge
  • 8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

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 20 minutes of:

  • 25-ft. walking lunge
  • 8 burpees
  • 25-ft. walking lunge
  • 8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:

WORKOUT 16.1

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,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

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 20 minutes of:

  • 25-ft. front rack walking lunge
  • 8 burpees
  • 25-ft. front rack walking lunge
  • 8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

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

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

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 20 minutes of:

  • 25-ft. walking lunge
  • 8 burpees
  • 25-ft. walking lunge
  • 8 jumping chin-over-bar pull-ups

*Lunges are unweighted

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

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:

WORKOUT 16.1

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,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Additional:
  • 10 Minutes Mobility

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