Wednesday. 2.11.15

 

MOB: Ankles. Hips. Hamstrings. Shoulders.

WU: 10 WB. 1:00 jump rope. 2 rounds of double unders :30w/:30 rest. 5 MU or Pullups.

REVIEW: WB. Double Unders. Pullups. MU.

CI: Open Workout 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Scaled:
AMRAP in 12:00 of:
150 Wallballs 14/10
90 double unders
30 Pullups

No BB Option:
AMRAP in 12:00 of:
100 wallballs 14/10 (squat to a medball)
60 double unders or 180 single unders (record as 60 reps)
30 ring rows (feet to remain directly underneath rings at the ring’s rest position)

Record total reps. REST EXACTLY 5:00.

CII: 2 rounds of:
800m run
2:00 rest.

LI: 400m run/walk. 2:00 rest.

PWMOB: Full body rollout.

Advanced: None.

Endurance: None

The Mar: AMRAP in 12:00 of:
10 sit to stands
10 RKB swings
10 flutter kicks (per leg)

CTF MTB:

CI: AMRAP in 12:00 of: (you should be able to hold a convesation the entire time)
12 wallballs at weight of choice
12 pullups
12 calorie row

CII. Jog. Walk or Row for 2 800m or 400m rounds. Full recovery between efforts.

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