Author Archives: Terry Dickman

Masters Excel WOD 12.30.12

Posted on December 29, 2012 by Terry Dickman

Build to a 1-RM Front Squat in 6-8 attempts, rest 10 minutes then; Build to a 1-RM Back Squat in 6-8 attempts, rest as needed then; For time: Row 1000 Meters 50 Kettlebell Swings (24/16 kg) Run 800 Meters Post gender/age … Continue reading →

Posted in Uncategorized | Leave a comment

Master Excel WOD 12.19.12

Posted on December 18, 2012 by Terry Dickman

Against a 90-second running clock, complete the following: Pull-Ups x 15 reps 145/100 lb. Ground to Overhead x 5 reps Double-Unders x Max reps Rest 90 seconds between sets, and complete a total of 6 sets Scale weight if needed … Continue reading →

Posted in AMRAP, MetCon, WODs | Leave a comment

Masters Excel WOD 12.12.12

Posted on December 11, 2012 by Terry Dickman

“Ten Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of x Bodyweight Back Squat (you may use a rack for this two … Continue reading →

Posted in AMRAP, WODs | Leave a comment

Masters Excel WOD 12.5.12

Posted on December 5, 2012 by Terry Dickman

Three rounds for time of: 500 Meter Row Wall Ball Shots x 15 reps (20/14lb -10/9 ft target) immediately followed by.. Four rounds for time of: Toes to Bar x 10 reps Box Jumps x 15 reps (24″/20″) immediately followed … Continue reading →

Posted in WODs | 1 Comment

Masters Excel WOD #28

Posted on November 27, 2011 by Terry Dickman

2011 Games Master WOD Event #3 3 rounds for time Women 40-49 2 Muscle-ups, 105 pound Thruster, 8 reps Women 50-54 9 Chest-to-bar pull-ups, 95 pound Thruster, 8 reps Women 55-59 9 Pull-ups, 65 pound Thruster, 8 reps Women 60+ 3 Pull-ups, 65 pound … Continue reading →

Posted in WODs | 4 Comments

Masters Excel WOD #27

Posted on November 20, 2011 by Terry Dickman

Leita Hobby – 73 years old 4 rounds for time: – row 500 m – run 400 m

Posted in Rowing, Running | 1 Comment

Masters Excel WOD #26

Posted on November 13, 2011 by Terry Dickman

In 5 min find your 1 rep max power snatch followed immediately by 3 min of the “double-under ladder” 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 of unbroken double-unders.  Complete 10 unbroken double-unders. Stop. Complete 20 unbroken … Continue reading →

Posted in Weightlifting, WODs | Leave a comment

Masters Excel WOD #25

Posted on November 6, 2011 by Terry Dickman

Angie Bender -  National Naturals: 1st in Grand Masters & 3rd in Master!   3 rounds – 40 Seconds On/ 20 Seconds Off of… Overhead Squats – 40 sec rest 20 sec Wall Climb – 40 sec rest 20 sec DB Push Press … Continue reading →

Posted in Uncategorized, WODs | 1 Comment

Masters Excel WOD #24

Posted on October 30, 2011 by Terry Dickman

Complete as many reps as possible in 6 minutes of: 200 m run 30 wall balls 20 toes to bar 30 box jumps 24"/20" 20 sumo deadlift high pulls 53/35 30 burpees 20 shoulder to overhead  weights; Men Age Women … Continue reading →

Posted in AMRAP | 3 Comments

Masters Excel WOD #23

Posted on October 23, 2011 by Terry Dickman

Charm Mathis 1st Place – Femme Fit 2011 – Masters 50+ Max rounds in 12 minutes 6x Bench Press 9x Deadlift Men Bench Men Deadlift Age Women Bench Women Deadlift 225 275 40-44 105 185 215 255 45-50 95 165 … Continue reading →

Posted in Couplet | 3 Comments