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