3/28/15- 15.5

Next Saturday 4/4 is our Strength Workout.
Yokes, Stones, Tires, Oh MY!!

Frank's last rep of 15.5....Good Luck in your marathon! This weekend

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 65 lb.

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Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

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Masters 55+

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

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Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 45 lb.

Women use 35 lb.

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Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 65 lb.

Girls use 45 lb.

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Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 45 lb.

Girls use 35 lb.