2.28.2019

W.O.D. 3.1.19
















19.2


WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1) 

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

RX’D LOADING

Rx’d: (Ages 16-54)

Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises* 
50 single-unders

15 squat cleans (weight #1) 

25 hanging knee-raises* 

50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 
50 single-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 
50 single-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 
50 single-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)

Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

CLICK HERE to download the score card and standards. 

Community Note:
Classes on Saturday (3/2) and Sunday (3/3) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 
"Never set limits, go after your dreams, don't be afraid to push the boundaries. And laugh a lot - it's good for you!" 
- Paula Radcliffe

6 comments:

Jenna said...

Hazard 111 rx 3:12
Ellie 175 sc 5:22
Brian S 255 sc 7:27
Mike C 93 rx 2:08
Lucas 105 rx 4:04
Remer 176 rx 5:54
Larissa 75 rx 4:54
Mak 92 rx 5:23
Jackie 101 rx pr! 4:05
Mary H 98 rx 3:50
Cate K 173 rx 6:08
Panos 167 rx 7:23 pr
Moog 88 rx 4:05

Tori 87 rx 4:30
Subhan 116 rx 1:56
Matt T 103 rx 2:43
Joe C 165 rx 7:46
Mike T 176 rx 5:47
Rich A 177 rx 6:28
Tim H 53 rx pr!
Sam F 86 rx 3:54
Carl B 170 rx 6:27
Pete D 114 rx 2:29
Sid 171 sc no open
Cherie 178 sc no open
Nicole R 173 sc no open
Karen S 173 sc

Jenna said...

Lauren 89 rx no open
Matt k 177 rx no open
Tyler 165 rx no open
Vinnie 172 rx 6:04
Johnathan b 112 rx 3:00
Jill h 102 rx 3:54
Julie r 108 rx 3:12
Micah 168 rx 7:30
Sydney 104 rx 4:02
Marissa 166 rx 7:51
Shawna 98 rx 4:46
Kevin h 164 rx 4:37
Jason 104 rx 3:37
Mark p 88 rx 6:13
Roberto 113 rx no open
Lea w 166 rx
Neil do 138 rx 1:58
Donna g 91 rx 4:26
Grace 98 rx 4:52
Laura a 174 rx 5:43
Erin 131 rx 3:04
Aimee 263 rx 9:43
Gordy 168 rx 7:41
Andrew m 262 rx
Braden 173 rx 5:46
Jamie sp 1 rx
Natalie 172 rx 6:58
Emily d 176 sc
Matt d 43 rx
Jilla 253 rx 11:53
Dana d 173 rx 6:05
Jp 171 rx 6:49
Stipa 168 rx 6:22
Evie 254 rx 11:53
Jen 174 rx 6:27
Colleen 143 rx 4:51
Keith 121 rx 2:08
Justin 254 rx 11:53
Jenna 171 rx 7:03
Liz 92 rx 5:27
Emily g 175 sc 5:22
Jeff g 44 rx
Erinn 176 sc 5:51 no open
Joe s 177 rx 6:07
Matt b 111 rx 2:27
Cory w 165 rx
Josh Shaw 88 rx
Caitlyn 108 rx 3:10
Alex th 124 rx 3:13
Neil 102 rx 4:43
Jen s 24 rx
Dave 168 rx 7:26 no open
Mark sp 105 rx 3:02
Dan m 111 rx 2:42
Steph c 102 rx 3:39

Manisha said...

5:15/6a
Ben 89 Rx
Christine R 9 Rx
John K 121 Rx
Susan A 6 Rx
Laura S 1 Rx
Anna L 260 Rx
Jeremy D 166 Rx
Theresa L 167 Rx
Kevin B 166 Rx
Sean S 172 Rx
Mike San 80 Rx
Holly F 170 sc

Manisha 107 Rx

Manisha said...

Mike Piscopo 62 Rx!
Rahmone 81 Rx

Chip :) not in the open

Keith B said...

Alex B 341 sc
Jess M 341 sc
Sam B 17 Rx
Missy 174 sc

Stephanie Vincent said...

sean s 176 6:10 rx
king 165 7:51 rx
Rich a 212 5:53 rx
Bridget 93 5:47 rx
Steph v 174 sc 6;11
Jess a 177 sc 5:38
Eileen 107 2:00 sc
Laurie 172 7:00 sc
Terry 62 rx
Aimee 341 rx 14:34
dana 140 2:14
John B 77 Rx 5:51
Ina 79 Rx 7:02
Moogan 91 rx 4;10
Manny 96rx 3:23