The MadMan goes 1175# on WZA #2
Warm-up:
2 rounds
Row or Bike 30 Calories, 10 Deadlift, 10 Hang Clean, 10 Front Squat, 10 Push Press w/empty barbell.
Dynamic Stretch
Strength:
Deadlift / Front Squat / S2OH
2+2+2 EMOM for 8 min
Build up to one weight change above the weight you intend to do the workout with.
WOD: WZA MEET ME AT THE BAR
12 min. AMRAP
21-15-9
Deadlifts 165/115
Pull-ups
Right into…
15-12-9
Front Squats 165/115
Chest-to-Bar
Right into…
12-9-6* 165/115
Shoulder-to-Overhead
Bar Muscle-ups
If you finish prior to the 12 min. mark start back over with 21 Deadlifts.
Weights and movements for Various Divisions and Age Groups
Ages 35-39, 40-44
165/115
Ages 45-49
155/105
INTERMEDIATE and Ages 16-18
135/95
Ages 50-54
135/95
9-6-3 Bar Muscle-up
Ages 55-59
115/85
*6-4-2 Bar Muscle-up
Ages 60-64
105/75
*6-4-2 Bar Muscle-up
Ages 65+
75/55
*3-2-1 Bar Muscle-up
Ages 13-15
95/65
*6-4-2 Bar Muscle-up
MODIFIED: SCALED, BEGINNER
75/55
Jumping Pull-ups / Pull-ups / C2B Pull-ups
Icing:
KOT – Reverse Step-ups off 3″ block, 20 Reps