01/14/16

WOD

A:

2-3x
Band Pulldowns
Wall Walks
Handstand Hold

B:

Barbell Clean Complex

Skills

10-15mins HSPU
*Strict
*Kipping

RX: Metcon (AMRAP – Reps)

“AMRAP 8mins
3 HSPU
3 Power Cleans @ 75%
6 HSPU
3 PC
9 HSPU
3 PC
12 HSPU
6 PC
15 HSPU
6 PC
18 HSPU
6 PC
21 HSPU
9 PC
24 HSPU
9 PC”

RX+: 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.

O1: Metcon (AMRAP – Reps)

AMRAP 8mins
3 PROM HSPU
3 Power Cleans @
6 PROM HSPU
3 Power Clean
9 PROM HSPU
3 Power Clean

12 PROM HSPU
6 PC
15 PROM HSPU
6 PC
18 PROM HSPU
6 PC

21 PROM HSPU
9 PC
24 PROM HSPU
9 PC

Metcon (AMRAP – Reps)

“AMRAP 8mins
3 DB Press or Wall Walk
3 Power Cleans @ 185#
6 DB Press or Wall Walk
3 PC
9 DB Press or Wall Walk
3 PC

12 DB Press or Wall Walk
6 PC
15 DB Press or Wall Walk
6 PC
18 DB Press or Wall Walk
6 PC

21 DB Press or Wall Walk
9 PC
24 DB Press or Wall Walk
9 PC”

 

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