Open WOD 14.4 – Saturday 22nd March 2014

AMRAP in 14mins of:

  • 60 Cal on Rower
  • 50 T2B
  • 40 Wall Balls (6/9)
  • 30 Cleans (43/61) *
  • 20 Muscle Ups

*Guys you will be doing 62kg, as we only have 1kg plates. 

Time break time to be taken at the completion of 30 x Cleans and completion of 20 x Muscle ups.

7am & 9am crew (Non-competing athletes) you will have 2 options when doing this workout Rx or Scaled.

If you choose Rx you do all Rx weights & movements, if you choose scaled, you do all scaled weights & movements – no mixing and matching. Rx is movement and weight as prescribed above and shown in the video below. Scaled version will be 60 Cal on Rower, 50 x K2C (Must see a visible kip), 40 Wall balls (5/7), 30 Cleans (30/42.5), 20 Chest to Bar Pull-ups. If you are thinking of trying Rx but don’ have muscle ups, don’t be too worried as it will be a fight just to get there.

Movement Standards shown in the video below. Open Athletes take note:

 

Comments

  1. RX –
    Bec – 180 (11.38)
    Chels – 157
    Candice – 165
    Lachie – 170
    Leigh – 180 (13.30)
    Dave – 181 (12.10)
    JB – 180 (13.04)
    Tassie – 167
    Mel – 183 (12.15)
    Caitlin – 93
    Mat – 157
    Jen – 67
    Abbey – 180 (13.07)
    Char – 158
    JT – 180 (13.54)
    Kate L – 134
    Tony – 153
    Brig – 170
    Rach – 159
    Yannick – 164
    Nick – 176
    Tyler – 159
    Karis – 95
    Lloyd – 152
    Nathan – 133
    Mel W – 104

    Scaled version –
    Kate S – 181 (10.27) – 1st Pull-up!
    Megs – 169
    Brett – 180 (13.02)
    Rach B – 176
    Sarah – 155
    Anna – 170
    Saskia – 186
    Cassie – 150 (Air Squat for WB)
    Ash – 174
    Adella – 163
    Trav L – 190
    Krassen – 177
    Rob – 150
    Chrissie – 167
    Graeme – 180 (13.46)
    Smithy – 184 (Fri PM)
    Chris G – 179 (Fri PM)

Speak Your Mind

*