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
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
