WARMUP/MOBILITY
(15 mins total)
8-10 mins hip openers, shoulder circles, down dog stretch
—
Overhead Squat complex w / empty bar – 2 Rounds
5 reps per exercise, rest 10 secs between exercises
1: 3 secs down, up fast
2: 3 secs down, 3 secs pause in the bottom, up fast
3: 1 & 1/4 reps
WOD A
Overhead Squat x 3
Overhead Squat E2MOM x 6 sets:
Sets 1&2: 5 reps @ 60 & 65%
Sets 3&4: 4 reps @ 70 & 75%
Sets 5&6: 3 reps @ 80 & 85%
WOD B
Open WOD 15.2
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
Open WOD 15.2 – Scaled
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
Accessory
Crossover Iron Scap
