well this is lovely! everyone can do it. Nothing weird, just a nice workout. Pacing will be key here.
REMINDER – PYJAMA DAY!
For the next 5 weeks:
- Friday from 6 am onwards we will all be doing the wod – for the whole day! Everyone will judge each other.
- No 5:30 PM class on fridays
- Warm up at 5:30 pm – First heat at 6:00 pm. We finish at 7:30 PM and onto SABINA’S – Thank you Kat for making reservations.
- Saturday 9 am to Monday night at 6 pm – you can do the workout but you are responsible for having a judge. It’s never been a problem before, so should be fine as long as it doesn’t interfere with the class. Saturday at 11 am – the teens will be doing 19.1
- You must enter your score before 8 pm on monday if you are registered online. We will then validate your score before wednesday.
- There are score sheets on the board for your team – your actual wod score does not matter. Your participation and Enthusiasm sure do!
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target
crossfitpickering.com 