DOWN & BACK CHIPPER

Points Available: 100
Time Cap: 21 minutes
Thursday morning

Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

MASTERS FINAL

Points Available: 100
Time Cap: 6 minutes
Thursday afternoon

Men 40-44 and Women 40-44:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatch (195 / 135 lb.)

Men 45-49 and Women 45-49:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatch (165 / 115 lb.)

Men 50-59 and Women 50-59:
For time:
Run 100 meters
4 burpee muscle-ups
5 snatch (125 / 85 lb.)

Men 60+ and Women 60+:
For time:
Run 100 meters
7 chest-to-bar pull-ups
5 snatch (115 / 65 lb.)

Wednesday 7/23/2014

Masters Events day two:

2007

Points Available: 100
Time Cap: 16 minutes
Wednesday morning

Men 40-49 and Women 40-49:
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

Men 50-59 and Women 50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 pull-ups
7 push jerks (125 / 75 lb.)

Men 60+ and Women 60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 pull-ups
7 push jerks (115 / 65 lb.)

MEDBALL BURPEE

Points Available: 100 points
Time Cap: 11 minutes
Wednesday afternoon

21-15-9 reps for time of:
Medicine-ball cleans (over the shoulder)
Burpees

Men 40-49:   80-lb. ball
Women 40-49:   50-lb. ball
Men 50-59:   70-lb. ball
Women 50-59:   40-lb. ball
Men 60+:   50-lb. ball
Women 60+:   30-lb. ball



Tuesday 7/22/2014

Workouts from the Masters
Do your best to replicate these to the standards of the games.

DEADLIFT LADDER

Points Available: 100 points
Tuesday Morning

1-rep deadlift every 30 seconds with progressively heavier barbells.

Men 40-49: 325 / 355 / 385 / 415 / 435 / 455 / 475 / 495 / 515 / 535 lb.
Women 40-49: 195 / 215 / 235 / 255 / 275 / 295 / 315 / 335 / 355 / 375 lb.
Men 50-59: 295 / 325 / 355 / 385 / 405 / 425 / 445 / 455 / 465 / 475 lb.
Women 50-59: 185 / 205 / 225 / 245 / 265 / 285 / 305 / 315 / 325 /345 lb.
Men 60+: 265 / 295 / 315 / 335 / 355 / 375 / 395 / 415 / 435 / 455 lb.
Women 60+: 135 / 155 / 175 / 195 / 215 / 235 / 255 / 275 / 295 / 315 lb.

MAX DISTANCE

Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

Men 40-49 and Women 40-49:
Max distance handstand walk in 1 attempt

Men 50-59 and Women 50-59:
Max distance handstand walk in 2 attempts

Men 60+ and Women 60+:
Max distance overhead walking lunge (50 / 30 lb. ball)

SLED SPRINT

Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

For time:
100-yard sled drag

 

RUN ROPE

Points Available: 100 points
Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb

 

Monday 7/21/2014

A
Warm Up
3 Rounds for quality
15 Dips
15 Pull-ups
15 Hip Ext
15 OHS 45/35

B
Bench Press/Bent over row superset
5-5-5-3-3-3

C
OHS
5-5-5-3-3-1-1
Build to a 1 Rep Max

D
3 Rounds for time
100 Double Unders
15 Toes to bar
15 Push Ups

Friday 7/18/2014

A
Vanquish Barbell Progression.

100 Double’s for time

B
Clean Complex
1-1-1-1-1
1 High Hang Power Clean
1 Hang Power above Knee
1 Jerk

C
4 Rounds for time:
7 Dips (ring or bar/parallel bar)
7 Push Press 85/115
200m Run
2 Rope Climbs
1:00 Rest

Thursday 7/17/2014

A
Four sets of:
Shoulder Press x 6-8 reps
Rest 90 seconds
Strict Pull-ups x 4-6 reps
Rest 90 seconds

B
Front Squat
3-3-3-2-2-1-1

C
5 Rounds for time:
30 Double Unders
20 One arm KB Snatches (10ea Arm)
20 Front Rack Lunge Steps (10ea Leg)
5 Bar Facing Burpee

A
Vanquish Barbell Progression
Then:
100 Double Under’s for time

B
Snatch Complex 1-1-1-1-1
1 Snatch
1 Halting Snatch Above Knee
1 Hang Snatch

C
4 Rounds for time
Row 250m
12 Chest to bar pull-ups
12 Box Jump 24/20″
12 Ground to overhead 65/95
Run 200m
Rest 2 Mins

6:30 Class will be Holly’s fundraiser WOD:

https://fundrazr.com/campaigns/boI5d?fb_action_ids=10152997325529689&fb_action_types=fundrazr%253Astory_update&fb_source=aggregation&fb_aggregation_id=288381481237582

This will be a partner workout:

AMRAP 18
20 Double Unders
20 Kettle Bell Swings
20 Box Jumps
20 Burpees
You and your partner complete as many rounds and reps as possible in 18 Minutes
A round is complete once all 20 reps for each move are completed.  Any person can work in any order.  No minimum or maximum work is required by either member to complete a round.

A
10 Mins Cardio Warm Up

B
Clean & Jerk Complex
1-1-1-1-1
3 Clean + 1 Jerk

C
Bent Over Row
3-3-3-3-3

D
AMRAP 12
10 one arm kettlebell snatch Right 1.5/1 pood
10 one arm kettlebell snatch Left 1.5/1 pood
10 Overhead Walking Lunges 1.5/1
Sprint 100 meters