WOD - Friday 3.6.16

Remember, no open gym tomorrow at 5am

Thursday's Results

15.2 is here and it must be groundhog day because it's a repeat from last year's 14.2!

Friday's WOD

Warmup
Banded shoulder stretches
20 PVC Pass Throughs
10 PVC Overhead Squats
10 air squats
10 barbell overhead squats

5 strict pullups
10 kips
5 minutes to review and drill chest-to-bar pull-ups

Partner up, discuss WOD strategy, and review standards

CrossFit Games Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)
   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)
   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:
 8 overhead squats (65 / 45 lb.
 8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of
10 overhead squats (65 / 45 lb.
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00

   2 rounds of:
   12 overhead squats (65 / 45 lb.)
   12 chin-over-bar pull-ups*

From 6:00-9:00

   2 rounds of:
   14 overhead squats (65 / 45 lb.)
   14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Some WOD strategy from the Barbell Shrugged guys

The world's fittest woman taking on 14.2 last year --- over 400 reps



Fitness (11am)
Warmup
PVC passthru x 10,
PVC in a squat x10,
10 PVC OHS 
KB OHS each arm,
10 KB goblet squats.

WOD
2 rounds
50 air squats,
40 situps,
30 burpees,
20 ring rows
10 GHD