March 20, 2015 

March 20, 2015

Warm Up-

3″ Medball Run

PVC Complex, then:

Around the world planks
:60 Plank on elbows
:60 Oblique Plank right
:60 Reverse Plank on elbows
:60 Oblique Plank left

Strength-

12, or 16″ Ping Pong:

A: :20 Max rep strict Press @ 85%+ (does not follow 30X0 tempo)

B: 5 Good Mornings (heavy as possible w/ perfect form) 30×0 Tempo

C: :30 max Double DB/KB Floor Press (2×50/35) (Does not follow 30X0 tempo)

D: Rest

****All Athletes doing Open not required to do Strength.  If not doing strength, spend time warming, & getting used to handstand push ups with height requirements.

WOD-

‘Open WOD 15.4’

RX, & Masters to 50-54

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.  (Masters Men push press 95 lb. and clean 115 lb.
Women clean 125 lb.  (Masters  Women push press 65 lb. and clean 75 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. (Masters 55+ Men  Push Press 65b,  Clean 75#)
Women push press 65 lb. and clean 75 lb. (Masters 55+ Women Push Press 45b, Clean 55#)