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#)
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