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Monday, 3-10-2014

9
Mar

Monday, 3-10-2014

Final day for 14.2! There are many of you who still need to do 14.2 and submit your scores.
 
We will scale this to all ability levels with jumping pull ups and lighter OHS or overhead lunges.
Goal – Scale to get through 4 of the 3min sets.
 
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats 95/65
   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
 
If you already did 14.2 this weekend, then you will be doing a Goat WOD and/or Prep for 14.3 on Monday. 
 
“Goats” are generally higher skill movements that need practice or maybe movements that you avoid.
 
14.3 Open Prep – There are only so many movements that can feasibly be programmed for the remaining 3 Open workouts.  Those movements include: Box Jumps, Burpees with 6″ touch, Toes To Bar, Thrusters, Wall Balls, Deadlifts, Shoulders to Overhead, Clean and Jerk, Muscle-ups.
 
Plan to combine 2 movements of Goats/14.3 prep into a 12min AMRAP

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