Friday, March 18, 2016

Good thing we warmed up yesterday with Rowing, Deadlifts and Wallballs! Now on to the "real" workout!!

Arm/Leg Swings
250m Row
2 Rounds of:
10 Straight-leg Deadlifts
10 Wallballs (light)
10 HR Push-ups

WOD
Conditioning
CrossFit Games Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/153#
55 wallballs 20/14#
55-calorie row
55 handstand push-ups

 
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/93#
55 wall-ball shots 20/10# both to a 9' target
55-calorie row
55 hand release push-ups

 
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 185/123#
55 wall-ball shots 20/10# both to 9' target
55-calorie row
55 push presses 95/63#

 
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 13 minutes of:
55 deadlifts 135/93#
55 wall-ball shots 14/10# both to 9' target
55-calorie row
55 push presses 65/45#

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