Thursday, April 4, 2013

What an awesome time we had last night at the live announcement of 13.5!!!
A big shout out to Justin and Mark for taking on 13.5 last night.



Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Kipping Glides
Push-ups
Air Squats

Workout 13.5

MEN/WOMEN - includes Masters Men/Women up to 54 years old 
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster 100/65#
15 Chest to bar Pull-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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