Friday, February 7, 2014

And another OPEN Wod, this time from last year. 

A. ADVANCED: Do Open as Prescribed. Remember that step ups are considered prescribed.

Please note that there are actually more AGE categories than below when it comes to your ranking. 

INTERMEDIATE:
Reduce reps and weight.

BEGINNER:
Safely clean the bar and do 5 reps of push press
10 deadlifts at same weight as Push Press
10 box jumps or step ups. 

Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box