50-40-30-20 and 10-rep rounds of:
Double-unders (Double the reps for singles)
Sit-ups
Annie
50-40-30-20 and 10-rep rounds of: Double-unders (Double the reps for singles) Sit-ups
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For Time:
1000 Meter Row 30 Burpees 10 Shoulder Press -Rest 2 Mins- 200 Double-Unders/400 Singles 20 Burpees 20 Shoulder Press -Rest 2 Mins- 30 Box Jumps 30/24 10 Burpees 30 Shoulder Press 115/85 95/65 75/55 **score is total time for completion, including rest time. **35 minute time cap. ***shoulder press= strict press..no legs involved. Masters Online Qualifier Workout #4
2 rounds for time: 10 deadlifts (315/225 20 deficit handstand push-ups (4.5" / 3" deficit) 30 front squats (95/65) Masters Online Qualifier WOD #3
For time: 100 dumbbell snatches, 50/25 lb. 80-calorie row 60 burpees 40 muscle-ups (Scale to 40 Chest-to-Bar + 40 Ring Dips) Time cap: 20 minutes *Score = time finished or # of reps completed at time cap. 2017 CF Games Masters Qualifier WOD 2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 115/75 If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 155/95 If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 185/115 If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275/175 225/145 If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315/205 275/175 Stop at 20 minutes. * This is a pretty challenging time to make, so I whether or not you make the first round time or not, complete at least two work cycles. 2017 CF Games Masters Qualifier WOD 1
For time: 100 dumbbell snatches, 35 lb. 80-calorie row 60 burpees 40 muscle-ups *For those of us competing, there is no scale option, but you can substitute muscle-ups with 2:1 C2B Pullups For time:
30 Deadlifts (225/155) 30 HSPU 30 Thrusters (95/65) 30 Pull-ups 30 Power Cleans (135/95) 30 Ring Dips 60 Wall Balls (20/14#) 15 Power Snatches (115/85) For time:
1-2-3-4-5-*Run*-5-4-3-2-1 Power Cleans 205/155 185/135 155/105 Muscle ups **400m run between the sets of 5, before going back down the ladder. ***2:1 pull-ups for scaled version of muscle ups * 30 minute time cap For time:
135-lb. thrusters, 15 reps 135-lb. sumo deadlift high pulls, 21 reps 135-lb. thrusters, 12 reps 135-lb. sumo deadlift high pulls, 15 reps 135-lb. thrusters, 9 reps 135-lb. sumo deadlift high pulls, 9 reps For time:
Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate *If raining, replace run with .5 mile on Assault Bike holding a 20# med ball, or you can run in the rain if you choose. |
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