WOD 03.20.2015 Friday

WOD

15.4

Complete as many reps as possible in 8 minutes of:

  • 3 handstand push-ups
  • 3 cleans (185/125#)
  • 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.

Masters 55+
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Teens
Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 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.
Women push press 65 lb. and clean 75 lb.

15.4 should be performed before all other work

Extra Credit MOFO

10 min EMOM

  • Odd: 3 Back Squats, (80% of 3 rep max)
  • Even: 3 Presses, (80% of 3 rep max)

* Start at 80% of 3RM and build slowly without failing
** Must be ON the minute not close to the minute
*** Reps should be perfect and fast