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General/Competitive 03.28.14

27
Mar

General/Competitive 03.28.14

Prep Work
2 Rds Of

400M Jog
Partner assisted hip stretch
Pretzel Stretch

Open Prep 10 Min.
Get equipment set up and mentally prepare for this fun workout.

Reminder-There will be a 20Min time cap on this WOD if you are not doing it for a score. This will be a longer workout for sure everyone.

WOD 14.5
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Cool Down

Mobility! You earned it.
Almost up to 50% of ppl posting results…

14 Responses

  1. Dirk B

    That was so easy, surprised this was a workout for the open. I did this workout unbroken, one rep at a time. 20:07 on the time, this workout crushed me.

  2. Jonathan Douglas

    Let me get this in there early… Good ending to the Open, definitely a gasser yet felt like a marathon. Think i will give this another go on Monday.

    Made it in 13:23, went out the gate to eager, had my eyes set on big first sets of unbroken thrusters at 21 and 15 … ha! got the 21, broke the rest, burpees were … burpees, just tried to keep moving, but rest on the knees felt so good 🙂 good luck tonight friends.

  3. Vanessa Esquivel

    I finished at 16:11. I started with 45 lb thrusters, made it through the 21 and 18 reps and switched to 35 lb for the rest.

  4. Jim

    Well 14.5 was just a load of fun NOT!!!!! My time totally sucked but I finished – 29:34. I’m pretty sure around the round of 12, tachycardia set in. Thanks to all who cheered me on, I really appreciate it.

  5. Cory Van Tress

    29:22, possibly the worst workout I have done. Scratch that, it was the worst. Every single rep was a battle. It was the perfect storm for a disastrous workout, Mexican food for lunch, a hurt foot, and 2 movements that aren’t my friends + jumping over bar, Wtf is that?

  6. sandra

    This wod stunk. My time was 14:50. Tanya is a great person to push oneself. I know I didnt listen so well to her in the end when your seeing spots and almost puking it takes alo t to hear someone ells voice besides yours inside your head. I may retry again on monday if I get off from work early

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