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Friday 3.4.16

4
Mar

Friday 3.4.16

Remember that for the next 4 weeks on Friday evenings our last regular class will start at 4:30pm. The remaining time will be dedicated to the OPEN workouts. Heats for tomorrow evening are up on WODhopper so please RSVP for a heat as this will help us stay on track. If it’s possible and your schedule allows it we would prefer you do the workout in the evening. If you can’t we understand and will do our best to get you out of here in a timely manner. We will need all the help we can to judge and cheer. Come on in this evening and help us out and have some food on us. Also feel free to bring a side dish and any drink of your choice. Like always let’s have some FUN!!

Prep Work

500M Row

3 Min Jump rope practice
2X10 Beat swings

2X:30 Soleus stretch

2X10 Barbell Front squats
WOD

A.

Open workout 16.2
RX’D

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.
B.

1K Row No feet straps
Cool Down
Mobility

Post results

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