Friday, July 12, 2019

Coach led warm up 

Crossover symmetry - activation 


WOD

Workout 14.2

Every 3 minutes for as long as possible or 15 min amrap of:

From 0:00-3:00

   2 rounds of:

   overhead squats, 10 reps

   10 chest-to-bar pull-ups (mod: reg, banded, jumping)

From 3:00-6:00

   2 rounds of:

   overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   overhead squats, 14 reps

   14 chest-to-bar pull-ups

Men: 95lb

Women: 65lb.

Etc., following same pattern until you fail to complete both rounds. If you can’t complete through 15 min then finish as an amrap for remainder time

Post rounds and reps completed to comments


Post wod recovery 

Row 1000m

Spend 5 min with barbell rollout mobility