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FRIDAY 150306

Warm-up:

Row 500m

Crossover symmetry

10 push ups

3 wall walks

15 leg swings

Spidermancrawl down

Duck walk back

15 OH squats

Karaoke down and back

Banded lat and shoulders


WoD:

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

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

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


Mobility:

Mash lats

Mash forearms

Mash quads


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