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General/Competitive Fitness 03.07.14

6
Mar

General/Competitive Fitness 03.07.14

Prep Work
3 rds of
10 Beat swings
10 Banded Lunge pass throughs
50′ Duck walk


Open Prep
Squat mobility (Take 5-10 Min working on squat technique as well as overhead mobility from the squat position

 


WOD 14.2
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.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 

ACC work
2k Row
70-85%

Cool Down
Mobility

11 Responses

  1. Trell

    3 rounds 6-6-4 at 55lbs…. Gotta keep working on my right knee so it’ll stop turning in but otherwise getting better at C2B pull-ups. 4th round got 6…… Not 16 🙁

    Great job everyone!!!

  2. Jonathan Douglas

    Got it done … unremarkable, these Chest 2 Bar pull ups will be the death of me. Squats felt great. Was able to squeeze out 88 reps for round one. Will give it another go.

  3. Cory Van Tress

    Got a big 9 reps. Had several failed rep attempts. Dropped 10 before I was fully standing. I guess I shouldn’t be disappointed since I have never OHS or full snatched over 75 lbs. I might redo on Monday since I learned a lot. But if not, I will take my 9 with a smile.

  4. Irina

    14.2 submitted score was 10. Not a single chest to bar.
    Did it again on saturday just to work on form. scaled down to 55# and chin to bar (working on the chest to bar) got 86 reps total.
    I want those chest to bars bad.

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