Master Qualifier Workout 1 2019
3 RFT:
-15 Deads 225/155 TN/55+ 185/125
-35 OHS 75/55 TN/55+ 65/45
-90 Doubles
OR
3 RFT:
-15 SDHP 95/65 RX+ 115/75 MRX 75/55
-20 OHS
-15 Box Jumps 24/20″ RX+30/24″MRX 20/18″
Master Qualifier Workout 1 2019
3 RFT:
-15 Deads 225/155 TN/55+ 185/125
-35 OHS 75/55 TN/55+ 65/45
-90 Doubles
OR
3 RFT:
-15 SDHP 95/65 RX+ 115/75 MRX 75/55
-20 OHS
-15 Box Jumps 24/20″ RX+30/24″MRX 20/18″
Pause DL: 5 x 5 @ 295
WOD 1 Rx’d
22/35 OHS in the third round
Strength & Conditioning
-Pause DL (5×5) 185#/205#
-GHDs (15)
WOD 2
MRx weight (75#) w/ 24″ Box Jumps
11:54
killer times and weights being lifted today – great job 6am-ers! Thanks Breck!
Deadlift w/3 sec pause at top
5×5
375-405-445-465-500
Master qualifier RX’D
11:51
Barbell unbroken dubs not so much fun one today good work nick
Deadlift w/3 sec pause at top
5×5
375-405-445-465-500 (only did one @500)
Master qualifier RX’D
13:34
Pause DLs
215-235-255-255-255
WOD Rx
90 DUs short at cap
18:39
Tabata abs
Deadlifts unbroken and OHS All 20-15
Dubs good and bad…stills work in progress. Story of my life!
155-185-215-235-235
Masters Qualifier RX 12:24
Strength at 225#
WOD Second option w/75# and 24’’ stepups
10:59
5×5 @ 175
Masters Qualifier
125lbs, 45lbs and dbl thigh taps for dubs
70 dubs short at time cap but accidentally did extra OHS in the second round so I figure I’m good!
I would rather deworm a stray dog than do that again.
Strength: Worked up to 245#
WOD 2 as Rx’d- 11:06
Rd1: 2:37
Rd2: 4:03
Rd3: 4:26
5×5 pause DL @185
WOD 2 w/ 65#, OH lunges subbed for OHS, step-ups
13:03
Deadlifts 3 sec hold at top. 5×5@135#
WOD 2 55# SDHP, 25# OHS, 18” step ups
8:57
Deadlift w/ 3 second pause
5@265,285,315,315,315
Masters qualifier wod
10:32
No Strength
Masters qualifier WOD#1 2019
Had to modify with a back squat instead of OHS due to wrist
All back squats, DU’s and 1st round of DL’s unbroken; 2nd & 3rd round DL 10-5
Time: 11:31
Deadlift
225-275-305-305-305
Wod rx
14:08
*Subbed 18 cal bike for dubs
Strength: 5×5 DL pauses
225-255-275-295-345
WOD 2 Rx (exception 75# OHS on 3rd rd)
Finished just after 15:00 Cap
Post 1 mile run
5×5 pause DL-
225,245,275,295, no 5th round
Wod 2 Rx weight. Subbed 30 DU’s for 15 box jumps
Notes for next time- First two sets of OH squats unbroken. Got to 15 on the third set before dropping.
8:44
Strength
Just did 155 pause DL all rounds
WOD 1 RX all dubs
12:54
225 pause DL all rounds.
WOD 2 with 75# & 24” Step ups
10:27
Pause dead lifts 5×5
225,275,315,315,315
WOD 2 Rx- 10:01
Wod 2. Subbed 10 cal bike for the BJ’s
9:01
Masters Qualifier 55+
2 Rds + 3 Dubs