17 Passaic Avenue
Hawthorne, NJ 07506
You will have 3 choices:
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
12 overhead squats
12 chest-to-bar pull-ups
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old95-lb. overhead squatsChest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old65-lb. overhead squatsChest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+65-lb. overhead squatsChin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+45-lb. overhead squatsJumping chest-to-bar pull-ups
The world's reaction when 14.2 was announced.
Chest to Bar Practice for 14.2
3 Rounds for Time:
10 Deadlifts 275/185
Performance: Hang "Squat" Snatch - work up to a 3RM for the day
Fitness: Hang Power Snatch OR Hang Power Snatch + Overhead Squat - work up to a heavy, not maximal, 3 reps.
Notice the finish of the 2nd pull...
AMRAP 15 Minutes:
3 Push Press 135/95lbs
6 Box Jumps 30/24"
9 Kettlebell Swings 53/35lbs
3 Push Press 115/75
6 Box Jumps 24/20"
40 Back Squats
30 Front Squats
20 Overhead Squats
YOU HAVE UNTIL 8PM ON MONDAY NIGHT TO SUBMIT YOUR SCORE. IF YOU HAVEN'T DONE IT OR WOULD LIKE TO REDO IT, MONDAY IS YOU LAST DAY.
Bench Press - 5@75%, 5@80%, 5+@85%
Deadlift - 5@75%, 5@80%, 5+@85%
Bulletproof Shoulders x 2
If you would like to do or redo 14.1, come on in!!!
AMRAP 15 Minutes as a 3 Person Team:
Person 1 - 10 Ring Dips
Person 2 - 15 Sit-Ups
Person 3 - Row for Meters
Once the Ring Dips and Sit-Ups are completed, rotate. Score = Total Meters.
Max is one of our younger athletes who will be leaving us for the beginning of Crew season. 3:45 will miss you Max!!! Max is the one passed out.
PLEASE SHOW UP ON TIME, WE WILL BE STARTING THE WARM-UP IMMEDIATELY. THE GOAL IS TO START THE FIRST HEAT AROUND 10:20. THE WOD WILL BE RUN LIKE YOU ARE AT A COMPETITION.
AMRAP 10 Minutes:
15 Power Snatches 75/55lbs
Open Workout 14.1 was announced. AMRAP 10 Minutes: 30 Double-Unders, 15 Power Snatches 75/55lbs. Saturday we will be doing the WODs at 10am and 11am. No need to sign-up for heats. We will split the class in 2 groups and get at it. We will cover the movements and the standards and do a general warm-up. If you have any questions, please ask a Coach. You will also have an opportunity to do it on Monday as well. If Saturday or Monday does not work for you, talk to Dave to set up a time.
If you are taking the Open "seriously," use today as a skill day to work on Double-Unders and/or Power Snatches. Do not over do it and make sure you leave feeling loose and mobile.
AMRAP 7 Minutes:
Box Jumps 24/20"
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