Friday November 18
Please note our schedule for next week (Thanksgiving):
Thanksgiving Eve – Regular schedule, except no class at 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – Regular schedule, except no 5:30am, 6:30am and 8:00am classes.
Strength / Skillwork
Back Squat
Tempo: 5151 / 4×3 @ 35/45/55/65%
Regular: 2×10 @ 75/80%
WOD
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95 / 65 lb.)
- 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
- 12 overhead squats (95 / 65 lb.)
- 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
- 14 overhead squats (95 / 65 lb.)
- 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Workout 15.2 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
- 6 overhead squats (45 / 35 lb.)
- 6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
- 8 overhead squats (45 / 35 lb.)
- 8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
- 10 overhead squats (45 / 35 lb.)
- 10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
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
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
- 6 overhead squats (45 / 35 lb.)
- 6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
- 8 overhead squats (45 / 35 lb.)
- 8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
- 10 overhead squats (45 / 35 lb.)
- 10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds