February 4. 2015

 

MOB: Dynamic mobility with coach.

WU: 5 box jump. 5 BB Deadlift. 400m run.

R: Box jump/step up. Deadlift.

CI: Open Workout 14.3. (Step up/Step downs okay and highly encouraged.)

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

LII: Do Master’s Weights

LI: No Barbell Division:
AMRAP in 8:00 of:
10 “suitcase” deadlifts 53/35 (two kb’s per person at rx’d weights. one in each hand)
10 box jumps/step ups 20/15

CII. Rest exactly 5:00 after CI is completed. Then:

2 rounds of:
800m run
3:00 rest

LI: 400m run/walk. 2:00 rest.

PWMOB: Full body rollout

Advanced: Go faster

Endurance: Master’s weights

The Mar: AMRAP in 5:00 of:

5 deadlifts at weight of choice
5 sit to stands

CTF M2B:

CI: LI: At weights and heights of choice.
CII: Rest 5:00. Then:

2 rounds of:
400m run/walk
2:00 rest

 

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