If you ARE competing, please come before 9 am. There will be someone there from 8:30 on. We want to have the first heat ready to go shortly after 9.
If you are NOT competing, please come by at 10 am, or come early to judge and/or cheer on the competitors. We will do a scaled (if necessary) version of 14.4.
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
Weekly tips in great detail from Rudy at The Outlaw Way. Bear in mind that he is speaking to relatively high level athletes, but he does have some good points.
For some of you, this may be a leisurely row followed by lots of time to work on toes-to-bar. So be it. If you want to modify and continue with the workout anyway, let us know and come in with a plan. I’m suggesting ab mat situps if you don’t have toes-to-bar.
Have fun!