Old School

Onsite Competition for Individuals

Event description

Old School Masters (Age: 35+) Competition
Saturday, May 9, 2015 : 3 PM - 8 PM

Workouts

ADVANCED Division

WOD 1

A. AMRAP 6

  • 6 Power cleans, 135/95#
  • 6 Toes to bar

B. Then immediately, 4 min to establish 1RM Thruster (from rack)

WOD 2

3 rounds for time:

  • 200 m Run
  • 21 KB Snatch, 1.5/1 (total reps, split reps between hands as you choose)
  • 12 Burpees onto plate

WOD 3

AMRAP 6

  • 3 Muscle ups
  • 9 Wall balls, 20/14#

AMRAP 6

  • 3 Deadlifts, 225/155#
  • 9 Box jumps, 24/20″

INTERMEDIATE Division

WOD 1
A. AMRAP 6

  • 6 Power cleans, 115/75#
  • 6 Toes to bar

B. Then immediately, 4 min to establish 1RM Thruster (from rack)

WOD 2

3 rounds for time:

  • 200 m Run
  • 21 KB American swings, 1.5/1
  • 12 Burpees onto plate

WOD 3

AMRAP 6

  • 6 Pull ups
  • 9 Wall balls, 20/14#

AMRAP 6

  • 3 Deadlifts, 185/135#
  • 9 Box jumps, 24/20″

FUN Division

WOD 1

A. AMRAP 6

  • 6 Power cleans, 95/65#
  • 12 Abmat sit ups

B. Then immediately, 4 min to establish 1RM Thruster (from rack)

WOD 2

3 rounds for time:

  • 200 m Run
  • 21 KB Russian swings, 1.5/1
  • 12 Burpees onto plate

WOD 3

AMRAP 6

  • 18 Jump ropes
  • 9 Wall balls, 14/10#

AMRAP 6

  • 3 Deadlifts, 155/105#
  • 9 Box jumps or Step ups, 24/20″

For more information, visit http://www.code3athletics.com/oldschool/

Scoring: For Repetitions: More is Better

AMRAP 6 - 6 Power Cleans - 6 Toes to Bar Advanced: 135/95# Intermediate: 115/75# Fun: 95/65#

Scoring: For Weight: Heavier is Better

4 minutes to establish 1 RM (from rack)

Scoring: For Time: Fastest is Better

200M Run 21 KB* (1.5/1) 12 Burpee onto Plate Advanced: 21 KB Snatch Intermediate: 21 KB American Swings Fun: 21 KB Russian Swings

Scoring: For Repetitions: More is Better

Advanced: AMRAP 6 3 Muscle ups 9 Wall balls, 20/14# AMRAP 6 3 Deadlifts, 225/155# 9 Box jumps, 24/20″ Intermediate: AMRAP 6 6 Pull ups 9 Wall balls, 20/14# AMRAP 6 3 Deadlifts, 185/135# 9 Box jumps, 24/20″ Fun: AMRAP 6 18 Jump ropes 9 Wall balls, 14/10# AMRAP 6 3 Deadlifts, 155/105# 9 Box jumps or Step ups, 24/20″

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