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
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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