Thursday, March 14, 2013

A. 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


B. PULLING - Those new to kipping should spend a few minutes with the coach and practice.
Advanced: AMRAP chest to bar unbroken x 5 sets; rest 2 min.
Intermediate: AMRAP kipping pull ups in 60 sec x 5 sets; rest 2 min.
Beginners: You may use a band. AMRAP kipping pull-ups in 60 sec x 5 sets; rest 2 min.  

NOTE: If you are still quite new to Flux and do not have the shoulder stability for kipping, please do 5 ring rows @ 31x1 x 5 sets; rest 2 min.