1.23.2017

WOD
Open WOD 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.

Men clean 185 lb.
Women clean 125 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and 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.

SWOD
12 EMOM
1 Clean (starting at WOD weight)
Increase your weight each round. Minimum 5 pounds, maximum 20 pounds.
Goal is to work up to the heaviest clean possible while maintaining the EMOM.
Once you hit your max and fail go down to your previous weight and stay there until the end

METCON
Metcon station workout: 60 sec on, 20 seconds off for
3 rounds, 1 minute rest between rounds
1. Rip stick (RS) stationary lunge overhead axe chop
2. RS switch lunge press
3. TRX side raises
4. Battle ropes
5. Russian twists
6. 10 straight punches, 10 left cross punches, 10 right cross punches

Cash-out Core

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