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Saturday 150307 - Open WOD 15.2



Open WOD 15.2

RX’D - 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 the same pattern until you fail to complete both rounds

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 the same pattern until you fail to complete both rounds

MASTERS 55+ - Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following the same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups.

SCALED MASTERS 55+ - Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

Notes:
- watch the demo video and familiarize yourself with the movements and flow of the workout
- we'll set up similar to last Saturday, running heats every 15-20 minutes based on how long the heats take to finish
- take note of the differences in the versions:
- Scaled and Scaled Masters 55+ start at 6 reps whereas the Rx'd and Masters 55+ start at 10 reps
- Only Rx'd does CTB, Scaled and Masters 55+ men do regular chin-over-bar pull-ups, Masters 55+ women and Scaled Masters 55+ do jumping CTB pull-ups

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