Open WOD 15.4

8min AMRAP (JUDGED)

*Add 3 HSPUs every round/3 cleans every 3rounds
3 HSPUs
3 cleans @ 84/57.5kg
6 HSPUs
3 cleans @ 84/57.5kg
9 HSPUs
3 cleans @ 84/57.5kg
12 HSPUs
6 cleans @ 84/57.5kg…"

Warm up(0:00-10:00)
100m run
then
heel grab
knee grab

front kicks
cradle

inchworm
straight leg bear crawl

toe walk
heel walk
then
100m run

Mobility(10:00-15:00)
1:00 min pigeon pose per
0:30 sec down dog w/foot pedal

Fittrain(25)
200m run
20 c2b pull up-challenge up-10 muscle ups
400m run
30 hanging knee raise-challenge up-knee to elbow or ttb
600m run
40 db strict press 35/20-challenge up-45/35
400m run
30 abmat sit ups-challenge up-ghdsu
200m run
20 ring rows-challenge up-strict pull ups

Opt(12)
Iso-core
rpt 3x
21's-3 position curls
12 bent over row
12 tricep overhead extensions
12 plank taps-2 count

1600m walk/run
5x100m sprints

Finisher
30 t-raise
:30 sec shoulder distraction
60 temper tantrum
1:00 min quad stretch

3 rounds for time of:

15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.

Post time to comments

• For Time:
BB Push Press (40/30Kg) 25 reps
Row 500 m
BB Push Press (40/30Kg) 25 reps

Death by:
Ring Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch + Hang Squat Snatch
70-75% 1RM
Le percentuali sono riferite al 1RM di Squat Snatch + Hang Squat Snatch trovato la settimana
scorsa.

EMOM 30

1 min : 3 Bar MU
2 min : 6 c2b
3 min : 9 Ttb
4 min : 12 HSPU
5 min : 16 Pistols

9-7-5
MU
Snatch 60kg/40kg

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

Työntöveto polvenalta riipusta
3x3@90-110%, 2x2@110-130%

Raakarive puolesta reidestä (pukit/riipusta)

8 x 3@65-80%

Etukyykky + työntö (tolpilta lähtö)

7 x (3+1)@75-88%