Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “14.4” – AMRAP in 14 minutes of 60 cal row, 50 T2B, 40 wallballs (20/14# to 10/9′), 30 power cleans (135/95#), 20 muscle ups
- Hang Clean 1-1-1-1-1-1-1 then AMRAP in 2 minutes of DB cleans (45/30#)
- Complete in any order for time: 50 wall climbs + push up, 100 slam balls (40/30#)
- Complete 3 rounds for time of: 10 OHS (135/95#), 10 KBS (70/53#), 10 strict pull ups
- Banded box front squat 10×2 (60/30%) then 30 pistols NFT
- “RKC KB Snatch Test” – AMRAP in 5 minutes of KB power snatches (53/35#)
Open Notes: Another great showing from ICA on 14.4! Only one more week, what will we see this time? This weeks point scorers were Kehl, Sam and John for the men and Jenn/Marissa (tied), Dani and Nikki for the women. Keep it up!
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My friend Ang is starting a female rugby team in Phoenixville. She wanted me to throw it out to anyone that is interested.
You can get more info at https://www.facebook.com/WHWRFC or email her at whitehorseWRFC@gmail.com.
No experience necessary, but must be at least 18.
Also for 14.5 – I think thrusters and burpees are a given. The way things are going, maybe increasing weights or a skill movement like HSPUs or pistols.
My guess…
15 minute running clock
Minute 0-1 (max burpees)
Minute 1-3 (max thrusters)
Minute 3-6 (max burpees)
Minute 6-10 (max thrusters)
Minute 10-15 (max burpees)
There’s a minimum you have to do each time domain to continue to the next round.
Or, similar to 13.1 but with front squat/shoulder to overhead…so you could do thrusters or squat clean & jerk
I predict off-road 5K, but that doesn’t make for good television. 😉 A girl can dream, right?
In all seriousness, I would not be disappointed with thrusters and burpees… Of course, I may regret that statement come 6pm Fri.
Yup. Burpees and thrusters:
http://instagram.com/p/mDuR_1BoZU/#
If I bring my own pizza can I re-do pizza Helen?
ps. mostly joking about that.
Can we redo pizza Helen? I felt AMAZING at that.
I have a custom suit maker coming down either Sunday evening April 13th or Monday April 14th. This guy does great work and is very reasonable. If anyone is interested you can email me at skohlmeir@hotmail.com and I can forward you some pricing.
Steve
Emom
5 thruster
14 burpee
Increasing thruster loads
Seriously,
they take so long announcing the workout!
Finally! Burpees and thrusters!
This workout may take me until 8pm. I apologize in advance to my fellow 6pm crew, but this is going to be AWESOME!
Yeah….. It may take me for a looong time too :-), but I am so super excited!!! Way to end the Open!!!