14.2/14.2 Scaled-Modified/Box Open at 8/Happy BDay Tammy!
Saturday March 8, 2014
!!!Happy Birthday Tammy!!!
If you are signed up for the Open but don't believe you can do the prescribed weight or can not perform a C2B, we ask you attempt and get as many reps in as you can in the first 3 minutes, thus having a score to post to the Games site. Once the 3 minutes has elapsed we want you to continue to work so, you will strip the barbell to a bare bar 45/35/15 and have an alternative pull up station with bands/jumping, etc. (This should be at your disposal before you begin the WOD) You will then perform a 12 min AMRAP of the OHS and C2B following the 12 OHS/12 Pull Ups rep scheme. Score will be two fold, your 14.2 score and your 12 min AMRAP.
We will be running Heats every 20. First Heat at 8:40am. Please Post to "Comments" your desired heat assignment. We will run 6 athletes per heat. You can scroll down throughout the evening to see Heat assignments.
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups
Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
Warm Up: (On your own prepping for your heat.) 1000 m Row DROM 10 per arm Tire Sledges 10 Burpee Pull Ups 15 Snatch Grip Press 15 Pry Squats 20 Mountain Climbers Then 60 Sec Paleo Chair Band Mobility/Forearm Mashout: 10 minutes before your Heat- 3 Rounds 5 OHS Weight you will do in WOD 5 C2B
8:40 Jo Dan M Jenni Bisa Mo
10:00 Jason B
10:20 John Mc Angie