Max consecutive pullups and ME consecutive OHS 95/65.
then
WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.RX - includes Masters up to 54 years old
10-12-14-etc reps
Overhead squats (95/65)
Chest-to-bar pull-ups
SCALED - includes Scaled Masters up to 54 years old
6-8-10-etc reps
Overhead squats (65/45)
Chin-over-bar pull-ups
6-8-10-etc reps
Overhead squats (65/45)
Chin-over-bar pull-ups
10-12-14-etc reps
Overhead squats (65/45)
Chin-over-bar pull-ups*
*Masters Women 55+ do jumping chest-to-bar pull-ups
SCALED MASTERS and SCALED TEENS - includes Scaled Masters 55+ and Scaled Teens
6-8-10-etc reps
Overhead squats (45/35)
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
CLICK HERE to download a PDF of the workout description and scorecard
Score is pullup reps + OHS reps + WOD reps.Post score to comments. Compare to 3/7/14.
3 comments:
A mere 37 reps with 15lbs OHS and chest to bar pull ups
10 pull-ups
15 OHS @ 65#
65 reps
I scaled the WOD differently than what's posted. Whoops! I did 10-12-... With regular pull-ups and 55# OHS. I should have done the "scaled" version 6-8-10- with 45#. That would have been a longer WOD. It was SO GREAT to see everyone tonight!!
11 C2B Jumping Pullups, 25 front squats 45 lbs.
Then: 66 reps (10 round -2) pups weight 45 lbs
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