Friday March 6, 2015

If anyone wants to do it together, feel free to come to Markham. Warm up at 6:00 and we will do the wod at 7:00pm. 

A) warm up 

3 rounds 

3 chest to bar 

3 overhead squat 95/65lbs 

B) mobility work 

-shoulders, overhead position 

-lats

- ankles / hips / knees

C) For as long as possible:

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

Plan of action for this wod

Overhead squats - unbroken every set as long as you can 

Pull-ups - break them up early. First round included. 

Do not go balls out first 3 mins. Take your time. Focus on keeping a lower heart rate and keep movements efficient. Overheads in later rounds need to be fast. Don't think this is the break time. If you have good mobility, try to keep a narrower grip to save your wrists and shoulders.  

Drop of the pull-ups 2 reps before failure. You need to avoid buring out.