MONDAY DECEMBER 14, 2015

STRENGTH (DELOAD WEEK)

SHOULDER PRESS (add 15 lb to 1rm)

36% X 5- 45% X 5 -- 54% X 5 -- 60% X 5

 

OPEN Workout 13.2

10 MIN AMRAP

RX

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

A/I=

 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


STEPS UPS ARE ALLOWED

SCORE IS TOTAL REPS (EACH ROUND = 30 REPS)