WOD 02.17.2017 Friday

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

  • 3 Handstand Push-ups
  • 3 Cleans, 185#/125#
  • 6 Handstand Push-ups
  • 3 Cleans, 185#/125#
  • 9 Handstand Push-ups
  • 3 Cleans, 185#/125#
  • 12 Handstand Push-ups
  • 6 Cleans, 185#/125#
  • 15 Handstand Push-ups
  • 6 Cleans, 185#/125#
  • 18 Handstand Push-ups
  • 6 Cleans, 185#/125#
  • 21 Handstand Push-ups
  • 9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

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.

Accessory

15 min EMOM rotating stations

  1. 10 Hip Extension + Hold with plate
  2. 10 Pistols
  3. 50′ Handwalk

Work on pistol and handwalk progressions and drills.