Saturday 3-8-14

 In WODs

Open WOD 14.2 is officially released and it is definitely and interesting one.  I have split the programming into two for those doing the WOD tomorrow vs. the ones completing it Saturday.

Warm Up

2 Rounds of CrossFit Warm Up at a quick pace

10 min. of Overhead Squat Mobility – http://youtu.be/HgEgIGE2ZI8

Skills

Movement Standards – OHS and C2B

WOD

Weights and scaling are as follows:

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

FOR THOSE ATHLETES THAT CAN’T MAKE IT PAST THE FIRST ROUND RX – YOUR SCORE FOR THE OPEN WILL ONLY BE THOSE REPS YOU GOT THROUGH RX BUT THEN SCALE AND CONTINUE ON WITH THE WOD SO YOU CAN GET A GOOD WORKOUT IN!!!

Example: I got through 10 OHS but couldn’t get a C2B pull up.  My score is 10 when I record it for the open, but starting minute 3, I did 12 OHS and scaled the pull ups as needed so I could keep going.  When I can’t complete two rounds I’ll stop and my score for the open is still 10 but I got in a hell of a workout!

Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats
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

Masters scaling is a little different so please look above.

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Travel WOD

Every minute on the minute
for 10 minutes do the following:
 
10 – 4 count flutterkicks
15 – hollow rock
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