3/7/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups

Wall Squats
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll

Wrist distractions

SKILL

OH Squat
Go over standards for C2B

BUY IN

Scaled 1 athletes row for 10 minutes at moderate pace

Scaled 2 athletes review OHS movement standards with coach

WOD

14.2

Scaled 1

For as long as possible -

0 - 3 min

2 rds

10 OH Squat 95/65

10 Chest to bar PU/red band chest to bar

3 - 6 min

2 rds

12 OH Squat

12 Chest to bar PU/red band chest to bar

6 - 9 min

2 rds

14 OH Squat

14 Chest to bar PU/red band chest to bar

9 - 12 min

2 rds

16 OH Squat

16 Chest to bar PU/red band chest to bar

Continue to add 2 reps to each exercise every round IF the rounds are completed within the 3 min time cap.

Athletes must break until the next set if they finish the 2 rounds before the 3 min time cap.  If you do not finish within the 3 minute time cap for that set, you are finished, and your total reps are your score.

Scaled 2

For as long as possible -

0 - 3 min

2 rds

10 OH Squat 65/35

10 PU with green band

3 - 6 min

2rds

12 OH Squat 65/35

12 PU with green band

6 - 9 min

2 rds

14 OH Squat 65/35

14 PU with green band

9 - 12 min

2 rds

16 OH Squat 65/35

16 PU with green band

Continue to add 2 reps to each exercise every round if the rounds are completed within the 3 min time cap.

Athletes must break if they finish the 2 rounds before the 3 min time cap.  If you do not finish within the 3 minute time cap for that set, you are finished, and your total reps are your score.

CASH OUT

Recover - What could you have done better?

MOBILITY

Shoulders and forearms