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WORKOUT 14.3

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

Performance WOD

30 Snatch for time (165#/105#)

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WOD

3 RDFT of:
Row 500m
12 Deadlifts (Rx: BW, L2: 80%BW, L3: 60%BW)
24 Box jump (Rx: 30″/24″, L2: 24″/20″, L3: 20″/16″)

Performance WOD

10 Pistols
10 Alternate Single Arm KB Snatch (1.5pood/1pood)
5 Rounds for time

RESULTS:

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Skill:

Deadlift

WOD:

  • 5 HSPU
  • 5 Thrusters (115#/75#)
  • 5 K2E
  • 5 Deadlifts (225#/135#)
  • 5 Burpees
  • 5 KB (1.5 pood / 1 pood)
  • 5 Pull Ups

5 Rounds for time

 

Skill:

Muscle ups

WOD:

4 Rounds for time:

  • 3 Muscle ups (or 9 Pull ups and 9 Ring dips)
  • 10 Deadlifts (224#/135#)
  • 15 GHD Sit-ups (or 30 Abmat sit ups)
  • 200m Run

 

 

Skill:

  • DB deadlift
  • DB squat cleans

WOD:

every min on the min for 10min:

  • 3 DB deadlifts
  • 3 DB hang squat cleans
  • 3 DB push presses
  • 3 DB squats

Go HEAVY!

 

Skill:

  • Kipping pull ups
  • Butterfly pull ups

WOD:

“Diane”

21, 15, 9 reps of:

  • Deadlifts 225#/150#
  • Handstand Push Ups

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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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