Workout 3/9/2015

8
Mar

Workout 3/9/2015

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SS: 12 Minutes to work to a Heavy but NOT Maximal Hang Squat Snatch

Prep work: Alternating every 30 Seconds for 6 Minutes:
Rounds 1&2:
2 OHS 115/75
3 Strict Pullups

Rounds 3&4:
3 OHS 115/75
3 Pullups (Butterfly or Kipping)

Rounds 5&6:
4 OHS 115/75
3 C2B Pullups

*If scaling the weight for the workout use 10# more than what you will be using for WOD.

Each Minute is 0:00-0:30 for OHS, then 0:30-1:00 for Pullups, should be plenty of rest time during this segment, just getting warm and priming the movement patterns

Comp/Open WOD: “15.2”
0:00-3:00
2 Rounds
10 OHS 95/65
10 C2B Pullups 

3:00-6:00
2 Rounds
12 OHS 95/65
12 C2B Pullups

6:00- 9:00
2 Rounds
14 OHS 95/65
14 C2B Pullups

*Workout continues in this pattern (3 Minutes to complete 2 rounds with reps ascending by 2 for each movement every 3:00 segment) until athlete is unable to complete both rounds in allotted time.