Friday WOD 4-12-15

December 3rd, 2015

Friday WOD 4-12-15

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.

Men clean 185 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.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Skill: 3 Min max effort Chest 2 Bars.

Strength: Deadlifts 4 x 10 @ 65% (Less 20%) of your 1rm. Focus on looking up, locking the shoulders back, chest up and bending the hips (Not, bending the back).

VERY IMPORTANT: Get your last 1rm for all lifts (Back/Front/OH Squat, Shoulder Press, Deadlift) and take 20% off them!!! Thats right – reduce the load. This cycle is about improving your endurance, form, depth and maintenance. Do not ignore this and bust yourself!!!