Friday's WOD - 2/19/2016


Skill:

15.4 Handstand Push up Standards

Strength:

Burgener Warm up for Clean then:

On an 7 min Clock:

1x Power Clean

Beginning at 40-50%, work up to a heavy single (goal should be 80-90%)

Scale in 7 min:

5x3 - Hang Power Clean @ light to moderate weight

WOD:

“15.4”

8 min AMRAP:

3 HSPU

3 Power Cleans

6 HSPU

3 Power Cleans

9 HSPU

3 Power Cleans

12 HSPU

6 Power Cleans

15 HSPU

6 Power Cleans

18 HSPU

6 Power Cleans

21 HSPU

9 Power Cleans and so on adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled “15.4”

8 min AMRAP:

10 Push Press

10 Power Clean / Hang Power Clean

#hspu #powerclean #hangpowerclean #pushpress

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Instagram

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com