Mar 5, 2015

Friday 15.03.06 - Open WOD 15.2

OPEN WOD 15.2 (aka 14.2)
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

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100. Contact a Judge directly for additional time slots.

WOD Details: Watch the Demo video here! 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 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment.
  • In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment.
  • In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment.
  • You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

Movement Standards: Read the PDF document by clicking here!

Scaled and Teen Divisions: If competing in these divisions, inform your judge to receive a specialized WOD brief and alternate movement standards.