120916

STRENGTH

Bench Press – Find your 5 rep max

WOD

AMRAP] – As Many REPS As Possible in 13 minutes:

–  55 Deadlifts  @  225 lbs / 155 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 10′ / 14 lbs to 9′
–  55 Calorie Row
–  55 Handstand Push-ups
SCALED Men/Women, SCALED Masters 40-54, SCALED Masters Women 40-54

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Hand Release Push-ups
MASTERS Men 55+, MASTERS Women 55+

–  55 Deadlifts  @  185 lbs / 125 lbs  ( M / W )
–  55 Wall Balls  @  20 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  95 lbs / 65 lbs  (M / W )
SCALED Masters Men 55+, SCALED Masters Women 55+

–  55 Deadlifts  @  135 lbs / 95 lbs  ( M / W )
–  55 Wall Balls  @  14 lbs to 9′ / 10 lbs to 9′
–  55 Calorie Row
–  55 Push Presses  @  65 lbs / 45 lbs  (M / W )
TEENS (Boys 14-17, Girls 14-17)

–  55 Deadlifts
–  55 Wall Balls
–  55 Calorie Row
–  55 Handstand Push-ups

Boys 14-15 @ 135 lbs and 14-lbs ball to 9′
Boys 16-17 @ 185 lbs and 20-lbs ball to 10′
Girls 14-15 @ 95 lbs and 10-lbs ball to 9′
Girls 16-17 @ 125 lbs and 14-lb ball to 9′
SCALES TEENS (Boys 14-17, Girls 14-17)

–  55 Deadlifts
–  55 Wall Balls
–  55 Calorie Row
–  55 Hand Release Push-ups

Boys 14-15 @ 95 lbs and 14 lbs to 9′
Boys 16-17 @ 135 lbs and 14 lbs to 9′
Girls 14-15 @ 65 lbs and 10 lbs to 9′
Girls 16-17 @ 95 lbs and 10 lbs to 9′