Masters Performance Group

Saturday, May 21, 2022
STRENGTH: Clean Complex

Every 90 seconds x 8 Clean Complex

2 Deadlifts+1 Hi Hang Power Clean+1 Low Hang Power Clean

AMRAP : DL, HPC, Ghds, Bar Mu

24 min AMRAP

5/.4 Bike

12 Deadlifts (135/95)

9 Hang Power Cleans

200m run

15 Ghds

5 Bar Muscle Up

Cardio counts as 1

Saturday, May 14, 2022
WODFT: Sprint, OHS, Pull-ups, Bar MU

For Time:

Alt. Sprint

30 Pull-ups

15 OHS @135/95

Alt. Sprint

24 C2B Pull-ups

12 OHS

Alt. Sprint

18 Bar Muscle ups / Bar MU variation

9 OHS

Alt. Sprint Options: 500/400m Row / 400m Run / 1/.8 Km Bike

Saturday, May 7, 2022
Partner "Linda" aka 3 Bars of Death ☠️

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x avg. bw*

Bench Press 1x avg. bw*

Power Clean . 75x avg. bw*

**average partner bw

Saturday, Apr 30, 2022
WOD: Sprint, Sit-up, Sn**ch, Bar MU

6RFT:

Alt. 200m Run or .5/.4 Km Bike

15 GHD Sit-ups

9 Power Sn**ch @75/55

3 Bar Muscle ups / Jumping Bar MU / Pull-up variation

Saturday, Apr 23, 2022
WODAMRAP: Sprint, HSPU, Pistols, Sn**ch, OHS

25 min AMRAP:

200m Sprint

10 Handstand Push-ups

5 Power Sn**ch @50-60% (115/75)

5/.4 Km Bike

10 Alt. Pistols

5 OHS (115/75)

Saturday, Apr 16, 2022
Partner Work/Rest WOD:

24 min AMRAP:

400m Sprint

30 Doubles or 60 Singles

20 Ring Dips / Bar Dips / Dip Variation

10 Hang Squat Cleans @50-60% (135/95)

2 Rope Climbs / 1/2 Rope Climb / 1x Lower + Raise

**Partners may divide/partition reps anyhow (e. g. 200/200m runs, 15/15 Dubs, 10/10 ring dips, 5/5 cleans, 1/1 rope climb, etc - 1 partner working / 1 partner resting**

Saturday, Apr 9, 2022
WODFT: Carry, Sn**ch, Clean, Deadlift, R-KBS

For Time:

Buy-in: 200m KB Farmer's Carry

--

45 Doubles or 90 Singles

30 Russian KBS

15 Deadlifts @225/155

45 Doubles or 90 Singles

30 KB Cleans

15 Power Cleans @185/125

45 Doubles or 90 Singles

30 KB Sn**ch

15 Power Sn**ch @135/95

--

Cash-out: 200m KB Farmer's Carry

Saturday, Apr 2, 2022
WODAMRAP: Run, BS, FS, OHS, Pull-ups, Bar MU

21 min AMRAP:

15 Back Squats

15 Pull-ups

400m Run

10 Front Squats

10 C2B Pull-ups

400m Run

5 OHS @50-60% / 1-2 UB Rds (135/95)

5 Bar Muscle ups / Jumping Bar

400m Run

**Barbell will come from the floor, NOT the Rack**

Saturday, Mar 26, 2022
WODFT: Jump Rope / Pull-ups / Squat Clean

For Time:

45 Doubles or 90 Singles

15 C2B Pull-ups / Pull-ups / Jumping Pull-ups, etc

9 Squat Cleans @50-60% (135/95)

45 Doubles or 90 Singles

15 C2B Pull-ups

6 Squat Cleans @60-70% (165/110)

45 Doubles or 90 Singles

15 C2B Pull-ups

3 Squat Cleans @70-80% (185/125)

Saturday, Mar 19, 2022
15 min AMRAP:

30 Doubles or 60 Singles

20 Alt. Pistols / Pistol variation

10 HSPU / Box HSPU / Z-Press

5 OHS @50-60% (135/95)

Saturday, Mar 12, 2022
7RFT:

9 Ring Dips / Bar Dips / Dip variation

7 Deadlifts

5 Hang Power Cleans @70-80% (185/125)

3 Bar Facing Burpees

Saturday, Mar 5, 2022
21 min AMRAP:

200m Sprint

9 Pull-ups

3 Thruster @60-70% (135/95)

5/.4 Km Bike

9 Handstand Push-ups / Box HSPU / DBL Z-Press

1x Rope Climb / 1/2 Rope Climb / Lower + Raise