Call Us: (918) 706-5581

FRIDAY – 3.6.15

5
Mar

FRIDAY – 3.6.15

[socialring]

Screen Shot 2015-03-05 at 9.21.39 PM

WARM UP
4 Rounds
5 OH Squats
5 Strict Pull ups
5 Burpees
30 DU’s
*60 Singles

WOD

15.2
RX
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

*Once you fail to complete both rounds rest for :30 and pick up where you left off and complete the WOD as an AMRAP until 12:00 min is reached on the clock.

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

*Once you fail to complete both rounds rest for :30 and pick up where you left off and complete the WOD as an AMRAP until 12:00 min is reached on the clock.

AFTER PARTY
3 Rounds
10 Russian Twists 35/55#
15 Weighted Sit Ups
15 Hollow Rocks

Leave a Reply