Open WOD 14.4

  • February 18, 2015
  • By :
Jenn
Jenn

Warm-up
20-15-10
calorie row
hollow kips on the pull up bar
pass throughs w/pvc
5 hip turn overs after each round

Open WOD 14.4ย (Partner up)
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots (20,14) (10ft,9ft)
30 cleans (135,95)
20 muscle-ups

Masters- (115,75)

Ca$hout
3 Rounds
20 Medball GHD sit-ups
20 Weighted Back Extensions
-Between sets complete a 50ft handstand walk

9 Comments

  • Ashley

    02/20/2015 @ 2:56 am

    160 Rx. Need to work on those kipping TTB, and efficiency on the erg.

  • Tom Kuchenreuther

    02/20/2015 @ 1:59 am

    181 RX +11reps ๐Ÿ™‚ (did on thurs)

  • Dave Chaput

    02/19/2015 @ 2:31 pm

    194 rx +3 reps. Need to figure out how to pace the mups better on that one, but a super fun wod.

  • Pat p

    02/18/2015 @ 11:56 pm

    Backflips

  • goose

    02/18/2015 @ 9:29 pm

    hit the power snatch floater for a goat WOD after 14.4
    11:25
    cruised through the 115 in a few short sets
    135 felt a lot heavier after the 115 and 155 was all singles
    good WOD and definitely a goat for me.

  • goose

    02/18/2015 @ 6:34 pm

    222 RX – conditioning is much better this year 25+ reps

  • biscoe

    02/18/2015 @ 12:39 pm

    knee still sore this AM
    only got through 2 rds: 20 dbl kb cleans @ 1.5 pood each / 15 burpees
    bench press x3: 285 w/ 8 strict pullups in between each set
    cash out w/ 75 hollow rocks

  • Goose

    02/18/2015 @ 3:26 am

    True that..correction 14.4

  • Mike Brown

    02/18/2015 @ 1:52 am

    this is 14.4…

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