WARM UP
Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
HSPU
BUY IN
Extra shoulder mobility!!! Use Supple Leopard...2-3 different techniques on each arm
Extra shoulder mobility!!! Use Supple Leopard...2-3 different techniques on each arm
Take 15 minutes to warm up clean (and push press)
RX- few sets of light push press to loosen shoulders
Set up your mark on the wall.
RX- few sets of light push press to loosen shoulders
Set up your mark on the wall.
WOD
WORKOUT 15.4
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.
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.
Women clean 125 lb.
Women clean 125 lb.
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.
Your score will be the total number of repetitions completed before the 8-minute time cap.
Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Women push press 65 lb. and clean 75 lb.
CASH OUT
Row 5-10 min at moderate intensity
Row 5-10 min at moderate intensity
MOBILITY
Triceps and hip flexors
Triceps and hip flexors
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