Thursday. 2.18.16

MOB: Full body mobility.
WU: 5 BB OHS. 5 C2B pullups
R: Movements.

S: Back Squat. 10-10-10. Compare to two week’s ago.
C: Open Workout 15.2.
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 same pattern until you fail to complete both rounds

Scaled:
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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 same pattern until you fail to complete both rounds

Beginner: 45/35 + Ring Row following Scaled rep protocol.

PWMOB: Lax ball in C/S/B/Forearms. Stretch Hip flexors. U/D dog x3

The Chisel:
S: 5 rounds of max man makers in :60. Rest :90.
C: Same. Use a barbell.

Advanced: None
Endurance: None

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