Thursday, March 6, 2014

Friday 7, March 2014

Skill:


3x
Rope climbs


Strength:


Snatch (skill work or lifts)


2-2-2-2-2 skill work
or
1-1-1-1-1-1-1 strength work


Stabilizer:


100 half sit-ups - say thanks to Coach Nic and McQuaid for these


Metcon:


Today we have two choices:


If you are NOT doing the open, then we will be doing


5x
10 OHS 42.5/30kg
5 Strict pull ups
10 ring push ups


If you are doing the open, then your workout is


Workout 14.2

For as long as possible:
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


You have until Monday at 5p.m. to post your scores on the Games site

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