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Open Workout 19.1
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Teen Ages 16-17
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
Teen Ages 16-17
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Open Workout 19.2
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
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 lb.
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 lb.
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 lb.
Stop at 20 minutes.
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.
Stop at 20 minutes.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185 lb.
Stop at 20 minutes.
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 135 lb.
Stop at 20 minutes.
Masters
(Masters Men 55-59, Masters Men 60+)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 135 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.
Stop at 20 minutes.
(Masters Women 55-59, Masters Women 60+)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 65 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 145 lb.
Stop at 20 minutes.
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 lb.
25 sit-ups
50 single-unders
13 squat cleans, 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 lb.
Stop at 20 minutes.
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 45 lb.
25 sit-ups
50 single-unders
13 squat cleans, 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 105 lb.
Stop at 20 minutes.
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 135 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 155 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 185 lb.
Stop at 20 minutes.
Girls
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 55 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 105 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 115 lb.
Stop at 20 minutes.
Teen Ages 16-17
Men
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
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 lb.
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 lb.
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 lb.
Stop at 20 minutes.
Women
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 lb.
Stop at 20 minutes.
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 65 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 145 lb.
Stop at 20 minutes.
Girls
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 45 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 95 lb.
Stop at 20 minutes.
Teen Ages 16-17
Men
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185 lb.
Stop at 20 minutes.
Women
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 135 lb.
Stop at 20 minutes.
Open Workout 19.3
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men - 50-lb. dumbbell, 24-in. box
Women 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Men - 50-lb. dumbbell, 24-in. box
Women 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. handstand walk
Men 35-lb. dumbbell, 24-in. box
Women 20-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 dumbbell strict presses (two dumbbells)
200-ft. bear crawl
Men 20-lb. dumbbell, 20-in. box
Women 10-lb. dumbbell, 16-in. box
Time cap: 10 minutes
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Boys 35-lb. dumbbell, 24-in. box
Girls 20-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Teen Ages 16-17
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Male 50-lb. dumbbell, 24-in. box
Female 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Boys 35-lb. dumbbell, 24-in. box
Girls 20-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Teen Ages 16-17
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Male 50-lb. dumbbell, 24-in. box
Female 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
Open Workout 19.4
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Women snatch 65 lb.
Time cap: 12 minutes
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Men snatch 65 lb., may step over bar on the burpees
Time cap: 12 minutes
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Women snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes
Masters
(Masters Men 55-59, Masters Men 60+)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Men snatch 65 lb.
Time cap: 12 minutes
(Masters Women 55-59, Masters Women 60+)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Women snatch 45 lb.
Time cap: 12 minutes
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees
Men snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees
Women snatch 35 lb., may step over bar on the burpees
Time cap: 12 minutes
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Boys snatch 65 lb.
Time cap: 12 minutes
Girls
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Girls snatch 45 lb.
Time cap: 12 minutes
Teen Ages 16-17
Men
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes
Women
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Boys snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes
Girls
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Women snatch 35 lb., may step over bar on the burpees
Time cap: 12 minutes
Teen Ages 16-17
Men
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Men snatch 65 lb., may step over bar on the burpees
Time cap: 12 minutes
Women
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Women snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes
Open Workout 19.5
RX
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
33-27-21-15-9 reps for time of:
65-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)
33-27-21-15-9 reps for time of:
65-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
33-27-21-15-9 reps for time of:
45-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Masters
(Masters Men 55-59, Masters Men 60+)
33-27-21-15-9 reps for time of:
65-lb. thrusters
Chin-over-bar pull-ups
Time cap: 20 minutes
(Masters Women 55-59, Masters Women 60+)
33-27-21-15-9 reps for time of:
45-lb. thrusters
Chin-over-bar pull-ups
Time cap: 20 minutes
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+)
33-27-21-15-9 reps for time of:
45-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
(Scaled Masters Women 55-59, Scaled Masters Women 60+)
33-27-21-15-9 reps for time of:
35-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Teen Ages 14-15,
Boys
33-27-21-15-9 reps for time of:
65-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Girls
33-27-21-15-9 reps for time of:
45-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Teen Ages 16-17
Men
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Women
33-27-21-15-9 reps for time of:
65-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Teen Ages 14-15,
Boys
33-27-21-15-9 reps for time of:
45-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Girls
33-27-21-15-9 reps for time of:
35-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Teen Ages 16-17
Men
33-27-21-15-9 reps for time of:
65-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Women
33-27-21-15-9 reps for time of:
45-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
