150128 Wednesday – NorCal Masters Recap & “Strength in Numbers”

Congratulations to all the Masters who completed at the NorCal Masters this past weekend. 

~40-44 women: Michelle Hunter 5th, Nicole Rogers 27th
~45-49 men: James Rickher 6th, Mark Mooney 10th
~45-49 women: Melissa Chatterton 8th, Carolyn Saputo 23rd
~50-54 men: Craig Howard 2nd, Decio Luczynski  12th
~50-54 women: Hylie Thompson 3rd, Yvonne Howard 4th
~60+ men: Michael Whelan 8th


Mobility:  Hip Mobility.


Skill Practice Warm Up:  Spend 6 minutes working up to a max weighted pull up. (After the squats, but before the metcon!)


Workout:  Back Squat or Box Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” increasing weight each set)

Superset: None.


Metabolic Conditioning Workout: “Strength in Numbers” – As many rounds as possible in 8 minutes.

10 burpees

4 dumbbell weighted pull ups (Performance: 35lbs, Athletic*: 20lbs, Health: smallest band possible)

Scaling Guide:  5 – 9 rounds

Scale-up option: 45lbs/30lbs on weighted pull ups.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2014 – 10 – 21


 Optional Cash-out: 500m row, 50 hollow rocks, 500m row.

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