03/20/2015

SLC EAST – WARM UP

  • 500M Row
  • 3 Rounds of
  • 07 Good Mornings w/Bar
  • 08 Strict Press w/Bar
  • 09 Hang Power Clean w/Bar (Add Weight Each Round)

STRENGTH

  • 20 Minutes to Establish 1RM Power Clean

WOD – CF OPEN 15.4

  • Complete as many reps as possible in 8 minutes of:
  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., 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.

SCALED

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

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

Friday, March 20th, 2015 at 4:36 am / WOD