Friday 150320


CF Open 15.4

Celebration – We are thinking about the last week (Friday March 27th having everyone do the WOD in the evening ONLY so we can all celebrate another year, get together as a community, celebrate successes, and EAT! Please post to comments your thoughts on if this would work for you or not. You can also talk with Troy, Eric or Sara. Those who remain silent,…. forever hold you peace!    The winner of the nutrition challenge will also be announced!! 

Tips form Nicole Carroll on 15.4“If you know you do not have a single handstand push-up, go scaled. But if you’re close or have 1 or more, take your 8 minutes and go for it as Rx’d”. 

“The cleans might be heavy for some people. If this load is near your max, consider doing them as squat cleans. Of course, if you can, do power cleans—even if it’s just as singles.

The rep scheme and standards on this one are a bit tricky. For the reps, have someone in your corner tracking them for you and letting you know where you’re at and where you need to go next. For the standard, make sure you practice and nail it before attempting this for a score”.

Dynamic Warm-Up-Mobility
Prepare for..

WOD: CF Open 15.4
8-minute AMRAP:
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., following same pattern

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.


Cool Down:

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