Standards

Pre-Masters Males (35-39)

Chest-to-bar pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 30″ (At least one partner)

Deadlift – 225#

KB Swings – 70#

Pre-Masters Females (35-39)

Chest-to-bar pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 24″ (At least one partner)

Deadlift – 185#

KB Swings – 53#

Masters Male (40-44)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 24″ (At least one partner)

Deadlift – 185#

KB Swings – 53#

Hand release push-ups

Masters Female (40-44)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 20″ (At least one partner)

Deadlift – 135#

KB Swings – 35#

Hand release push-ups

Masters Male (45-49)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 24″ (At least one partner)

Deadlift – 185#

KB Swings – 53#

Hand release push-ups

Masters Female (45-49)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Box Jumps – 20″ (At least one partner)

Deadlift – 135#

KB Swings – 35#

Hand release push-ups

Masters Male (50+)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Deadlift – 185#

KB Swings – 53#

Hand release push-ups

Masters Female (50+)

Pull-ups (At least one partner)

Toes-to-bar (At least one partner)

Double-Unders

Deadlift – 135#

KB Swings – 35#

Hand release push-ups

 

 

LIMX 2 2017 Wods

WOD#1 – Strength Complex
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead
(Score based on each athletes 2 heaviest lifts)

WOD 2

AMRAP 21-15-12-9

Wall Balls-Row-c2b/pull ups-Curtis P

Team can split up reps anyway

35-39:

Wall Balls (20/14)

Row

Pull Ups

Curtis P (115/75)

40-44:

Wall Balls (20/14)

Row

Pullups

Curtis P (95/65)

45-49:

Wall Balls (20/14)

Row

Pull Ups

Curtis P (75/55)

50-54:

Wall Balls (14/12)

Row

Pull Ups

Curtis P (75/55)

55+:

Wall Balls (14/12)

Row

Pull Ups

Curtis P (65/45)

LIMx – WOD #3

You Go, I Go!!!

3 Rounds For Time

12 Min Cap

14 Plate Squats

12 Deadlifts

10 Bar Facing Burpee Over Bar

8  Alt Arm KB Snatches

Remaining Time – Max Toe To Bars

2 Scores – Score A)WOD Finish Time; Score B)Total T2B

In The Event of Inclement Weather:

14 Plate Squats

12 Deadlifts

10 Bar Facing Burpee Over Bar

8  Alt Arm KB Snatches

Remaining Time – Max Box Jump Overs

2 Scores – Score A)WOD Finish Time; Score B)Total Box Jump Overs

 

Age Plate Deadlift KB Box
35-39 45/35 185/135 53/35 24/20
40-45 45/35 165/115 45/30 24/20
46-49 45/35 165/115 45/30 24/20
50-54 45/35 165/115 35/26 24/20
55+ 35/25 135/95 35/26 24/20

WOD 4 Take Out the Trash

12 Min AMRAP

10 GHD Situps

1 Lap (400 Ft) Trash Can Push/Pull

50 Ft Sled Pull

Athlete A will begin with 10 GHD Sit Ups and then proceed to push/pull Trash Can (1 Lap) of 400 Feet, and then run back to and move the sled 50 ft.  Once these movements have been completed, Athlete A will run back to the start line and tag Athlete B who will already be on GHD to begin the next round.

  • GHD – Athlete must touch ground or designated target which will be prescribed per age category, and touch the foot pad at the top of movement.
  • Trash Can Push/Pull – Athlete must push or pull trash the entire length of lane and back; Athlete must stay in designated lane
  • Sled Pull – Athlete must use arms only to pull sled; feet must be planted and still and must pull hand over hand
  TRASH CAN SLED
Age Category M/M F/F M/M F/F
35-39 350lbs 250lbs 185lbs 135lbs
40-44 350lbs 250lbs 185lbs 135lbs
45-49 300lbs 200lbs 135lbs 90lbs
50-54 300lbs 200lbs 135lbs 90lbs
55+ 250lbs 150lbs 90lbs 45lbs

 

 

LIMX 2016 Wods

“Prime Time”

12minute AMRAP – Tag team style

Ascending Ladder by 3’s

3-6-9-12-15-18-etc…

Pull-ups
Wallballs
Toes-to-bar
Box Jumps

*You may tag in your partner whenever you would like and split the reps anyway. 1 person working at a time*

PRE-MASTERS (35-39) & MASTERS (40-44 & 45-49):
Wallballs
– Males: 20lb ball to 10ft target
– Females: 14lb ball to 9ft target
Box Jumps
– Males: 24 inch box (Must jump up)
– Females: 20 inch box (Must jump up)

MASTERS (50+):
Wallballs
– Males: 20lb ball to 9ft target
– Females: 10lb ball to 9ft target
Box Jumps
– Males: 24 inch box (May Step up)
– Females: 20 inch box (May step up)

“The Silver 60”
Brought to you by Massage Envy

For Time:

60x Goblet Squats

60x Kettlebell Swings

60x Bar Facing Burpees

60x Deadlifts

60x Double Unders

60x Calorie Row

Athletes MUST alternate every 60secs

Athletes do not have to alternate on the rower BUT if they want to alternate it MUST be done at 60 second marks.

Time Cap: 12min

This event is scored as two spereate events:

Score A: Time after completing the 60 Burpees

Score B: Time after completing the entire WOD

Notes & Requirements: 

**All barbells will be 45lb barbells**

PRE-MASTERS (35-39):

Goblet Squats: M-53 / F-35

Kettlebell Swing: M-53 / F-35

Bar Facing Burpees: 2 Foot Jump Over Bar Only

Deadlifts: M-185 / F-135

MASTERS (40-49):

Goblet Squats: M-53 / F-35

Kettlebell Swing: M-53 / F-35

Bar Facing Burpees: Bar Step Overs accepted

Deadlifts: M-155 / F-115

MASTERS (50+):

Goblet Squats: M-53 / F-35

Kettlebell Swing: M-53 / F-35

Bar Facing Burpees: Bar Step Overs accepted

Deadlifts: M-155 / F-115

Swoll Shop proudly presents to you the standards for WOD #3

“Swoll-Plex”

1 Rep Max of

Power Clean + Front Squat + Hang Squat Clean

“Polar Push”
Brought to you by Polar

6 Minutes of:
Max Distance Sled Push