DCF 3/6/15 + 3/7/15

3/6/15

Open WOD 15.2 (Repeat of Open WOD 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

204 reps (16 OHS, 16 C2B, 16 OHS, 12 C2B) - 11 reps better than last year. We had two athletes complete the round of 16 and got 235 and 238 reps, which is really impressive. If I did this again, which I won't, I would do singles on the pull-ups through at least half of the round of 14 to try to keep my C2B fresher for the round of 16. OHS I did sets of 5 or fewer, resting the bar on my back and doing snatch balances to start subsequent sets, this worked well for me, minimized my rest time and was easier to start up again than having to snatch from the ground.

Finished with some conjugate accessory work:

4x10 JM dumbbell press 25lb, 30, 30, 30

4x10 Tate dumbbell press 30lb, 35, 35, 35

4x25 Banded face pulls, red band

4x25 Oblique twists, blue band

4x25 Banded push downs, red band

3/7/15

Back and shoulders are tight from 15.2, rowed 4 sets of 1,000m at a slow pace (2:25ish/500m) with a few mins rest between to loosen up.

Worked up to a heavy single clean from the blocks at the knee, got up to 110kg/242lb.

15:00 AMRAP

250m row

10 Russian kb swings 70lb

2 Muscle ups

Lost track of rounds, in the 6 or 7 range.