MOFO:
Front Squat – 10 x 2
Then…
Push Press – 10 x 2
Front Squat – 10 x 2
Then…
Push Press – 10 x 2
WOD:
14.2
Every 3 minutes for as long as possible complete:
14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
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
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Masters 55+ use 65/45#
Extra Credit:
Pull-up/Dip Complex – Bravo
Pull-up/Dip Complex – Bravo
No comments:
Post a Comment