Open 14.1

WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Equipment
• Jump rope 
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 35 kg for the Men, 25 kg for the Women, 30 kg for the Masters Men, 20 kg for the Masters Women.

Find Your Max Friday

20 Minutes to find your 1 rep Maximum Bench Press

 

WOD:

Bands and Balls

8 Minute Amrap:

8 Med Ball Chest Passes

8 Banded Rows Each arm (Blue/Red)

8 Med Ball Chops each side

8 Band pull aparts

Press Plus

Strength:

Press- 6-6-4-4

Pendlay Row 8-8-6-6

WOD:

10 Minute AMRAP

10 Ring dips

10 KTE

5 Strict Pull Ups

Fun Fun Fun

Take 10 min to work on your HSPU  If you have HSPU do 3×5  If not work off a box do 3×5

WOD 2rds for time 

20 wall balls (20/14)

30 burpees

20 thrusters w/bar

30 box jumps

20 pull ups 

30 squats 

30 min cap on this wod 

 

Sunday Stations

2 rds 2 min stations

2 min mountain climbers

2 min wall balls (20/14) 

2 min pull-ups 

2 min kb swings (53/35)

2 mains burpees 

1 min rest after each station 3 min rest after round then go again in opposite direction 

 

 

Cold Weather Running

Cold Weather Running

Strength:

Squats

5-5-3-3-1-1

WOD:

3RFT –

400m Run

15 Inverted burpees (pictured above) 

20 Jumping lunges

*The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. 

 

Open 13.2

Warm-up: 20min

Deadlift

Shoulder to oeverhead

WOD:

Open 13.2

10min AMRAP

5 Shoulder to overhead 115/75

10 Deadlifts 115/75

15 Box jumps 24/20

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.