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11
Feb

160212 R.E.D. Friday

RED_Friday

Remember Everyone Deployed

Please Wear R.E.D On Friday’s

Open 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

workout standards

Cash out:  EMOM for 15 minutes

  • Minute One: 12 x Burpees
  • Minute Two: 20 x KB Swings (r)
  • Minute Three: 25 x Air Squats

 

Coach’s Tip

This is training, not competition. Make sure you read the workout standards and choose an appropriate option.  Scale to get through at least 3 rounds (9 minutes) if you can’t do any of the prescribed options.  If you cannot do a full OHS to standards, sub FS.

For Cash Out: Scale reps to complete within 45 seconds of each minute to have some rest. Do not extend rest into the next minute.

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