Monday 02.25.2019

Warm-up Drills
I. Row 35kcal
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility

“Open Workout 19.1”
Complete as many rounds as possible in 15 minutes of
19 x Wallball (20/14lbs)
19kcal x Row

NOTES:
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up the ball and perform the wall-ball shots.
After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap.
Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.

SCALING 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

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