Thursday, 03-14-13

Happy Birthday Gina!!!!

Links to two videos below- first one is short.  Second one is an investment (20 minutes+).  KStar is supposed to publish a video on tips for 13.2 in the morning - will add a link once I see it.   All shoulder to overhead should be unbroken along with the deadlifts.  The weight is 'light' so try to cycle through quickly - but make sure you are keeping up good form (ie - keeping a low back at the bottom of the deadlift).  Box jumps will be the determining factor for most people in this one.  Good Luck!!

 

MWOD - 13,2

Box jumps - Matt Chan

Box jumps - mwod

 

 "Opportunities are never lost; someone will take the one you miss." - Harry Truman

 

 

 WOD:

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

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

 

Every rep counts in this workout. Credit will be given for partially completed rounds.

 

Post-WOD:

26 Toes To Bar

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