1.23.2017

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November 6, 2020

WODOpen WOD 15.4

Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.Women clean 125 lb.

Masters 55+(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:3 push presses3 cleans6 push presses3 cleans9 push presses3 cleans12 push presses6 cleans15 push presses6 cleans18 push presses6 cleans21 push presses9 cleansEtc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.Women push press 65 lb. and clean 75 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:10 push presses10 cleans

Men push press 95 lb. and clean 115 lb.Women push press 65 lb. and clean 75 lb.

SWOD12 EMOM1 Clean (starting at WOD weight)Increase your weight each round. Minimum 5 pounds, maximum 20 pounds.Goal is to work up to the heaviest clean possible while maintaining the EMOM.Once you hit your max and fail go down to your previous weight and stay there until the end

METCONMetcon station workout: 60 sec on, 20 seconds off for3 rounds, 1 minute rest between rounds1. Rip stick (RS) stationary lunge overhead axe chop2. RS switch lunge press3. TRX side raises4. Battle ropes5. Russian twists6. 10 straight punches, 10 left cross punches, 10 right cross punches

Cash-out Core

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