Workout Details

• Thu, January 1
1. Chipper (100 Points)

   Masters Men 45-49
   For time:
   10 Handstand push-ups
   20 Wall ball shots, 20 pound ball to 10' target
   30 Toes-to-bar
   40 Power cleans, 135 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 75 pounds

   Masters Men 50-54
   For time:
   10 Handstand push-ups
   20 Wall ball shots, 20 pound ball to 10' target
   30 Toes-to-bar
   40 Power cleans, 135 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 75 pounds

   Masters Men 55-59
   For time:
   10 Handstand push-ups, head to 2" high target
   20 Wall ball shots, 20 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 115 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 65 pounds

   Masters Men 60+
   For time:
   10 Handstand push-ups, head to 2" high target
   20 Wall ball shots, 20 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 115 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 65 pounds

   Masters Women 45-49
   For time:
   10 Handstand push-ups, head to 3" high target
   20 Wall ball shots, 14 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 95 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 55 pounds

   Masters Women 50-54
   For time:
   10 Handstand push-ups, head to 3" high target
   20 Wall ball shots, 14 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 95 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 55 pounds

   Masters Women 55-59
   For time:
   10 Handstand push-ups, head to 4" high target
   20 Wall ball shots, 10 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 75 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 45 pounds

   Masters Women 60+
   For time:
   10 Handstand push-ups, head to 4" high target
   20 Wall ball shots, 10 pound ball to 9' target
   30 Toes-to-bar
   40 Power cleans, 75 pounds
   50 Burpees
   60 Sumo deadlift high-pull, 45 pounds

    
2. Clean and Jerk (100 Points)

   Four minutes to complete:
   Max Barbell clean and jerk

3. Masters Final (100 Points)

   For Time:
   Row 500 meters
   Bike 500 meters
   15 Burpee box jump
   120 foot Carry

4. Muscle-up-Thruster (100 Points)

   Masters Men 45-49
   Three rounds for time of:
   4 Muscle-ups 
   135 pound Thruster, 8 reps

   Masters Men 50-54
   Three rounds for time of:
   3 Muscle-ups
   135 pound Thruster, 8 reps

   Masters Men 55-59
   Three rounds for time of:
   9 Chest-to-bar pull-ups
   115 pound Thruster, 8 reps

   Masters Men 60+
   Three rounds for time of:
   9 Chest-to-bar pull-ups
   115 pound Thruster, 8 reps

   Masters Women 45-49
   Three rounds for time of:
   2 Muscle-ups
   105 pound Thruster, 8 reps

   Masters Women 50-54
   Three rounds for time of:
   9 Chest-to-bar pull-ups
   95 pound Thruster, 8 reps

   Masters Women 55-59
   Three rounds for time of:
   9 Pull-ups
   65 pound Thruster, 8 reps

   Masters Women 60+
   Three rounds for time of:
   3 Pull-ups
   65 pound Thruster, 8 reps

    

    

5. Overhead Squat-Push-up-Shuttle Run (100 Points)

   Masters Men 45-49
   For time:
   95 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   95 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   95 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Men 50-54
   For time:
   95 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   95 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   95 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run
   
   Masters Men 55-59
   For time:
   75 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   75 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   75 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Men 60+
   For time:
   75 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   75 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   75 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Women 45-49
   For time:
   65 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   65 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   65 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Women 50-54
   For time:
   65 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   65 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   65 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Women 55-59
   For time:
   45 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   45 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   45 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run

   Masters Women 60+
   For time:
   45 pound Overhead squat, 21 reps
   21 Hand-release push-ups
   150 yard Shuttle run
   45 pound Overhead squat, 15 reps
   15 Hand-release push-ups
   100 yard Shuttle run
   45 pound Overhead squat, 9 reps
   9 Hand-release push-ups
   50 yard Shuttle run