Friday November 18

November 17th, 2016
by:

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