Deadlift: 5 sets 10 reps @ 60%
After each deadlift do 2-1-2-1-2 broad jumps

Wod:
5 rounds
20 back rack lunges 115/85#
8 push press 115/85#

Rest 5 min

4x500m row
Rest 2:1 ratio

Hello friends! If you are planning on doing 14.5 tomorrow please be warmed up and ready to go at 10am.

Team WOD:

“Pet Rock”

Partner WOD – KB cannot touch the floor

If the KB touches the floor, 15 Burpee penalty

50 Reps per station – as one partner works, the other holds the pet rock

Pistols

Burpees

SDHP (53/35#)

Cal on rower

Overhead Lunges (45#/25#)

Hr push ups

Deadlifts (225#/125#)

Wall Balls (20#/14#)

Strict shoulder press

50%×5

60%×3

70%×1

75×amap

Skills:10 min dbl under practice

Wod:

2 min amrap

10 kb swings 53/35#

10 thrusters 95/65#

1min rest

2min amrap

10 kb swings

10 thrusters

Rest 45 sec

2 min amrap

10 kb swings

10 thrusters

Rest 30 sec

2 min amrap

10 kb swings

10 thrusters

Squat

50%×5

60%×3

70%×1

75×amap

Skills:

10 MIN HSPU PRACTICE

WOD:

30 overhead lunges 45/25# plate

Max push ups 1 min

30 pull ups

Max box jump overs 24/20 in 1 min

30 burpees

Max shoulder to overhead in 1 min 115/85#

CORE : 100 ABMAT SITUPS

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

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.