3.21.2014

W.O.D.3.22.14


Workout 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups


WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups


MASTERS MEN - includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups


MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups


Notes

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Notes:
All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Click here to read some strategy from Chris Plentus.


Quote:

“It's not what we do once in a while that shapes our lives. It's what we do consistently.”
― Anthony Robbins

Photos:

Red Team---Butt Squeeze


 Mr. Intensity
 Results

 CFKoP Crew
 WHAT? Was that a Toes to Bar??

 One Fit Family...Laura's pregnant due in May completes 156 reps!

5 comments:

Kathleen said...

Great job on 14.4 today everyone!

Jason Lyons said...

Mad props to Travis. He owned this wod and he is proof that if you dedicate yourself to this, the world is your oyster. Amazing work do, be proud and celebrate with Reese.

Aimee Lyons said...

Huge thanks to Kathleen who at 39.5 weeks pregnant hasn't missed an open wod Saturday yet to cheer on everyone. She certainly won the spirit award!!!
Big props to Tobin too for hitting 12 MU for a score of 192!
Fun day all around.

Travis said...

Thanks jason! I also want to thank Patrick, he did an amazing job as my judge/coach.
Today was another great day.The gym has been awesome over the open, I love the intesity and spirit it has created.

Aimee Lyons said...

Tracy---nice job on the first Toes to Bar!!!!!!!