WOD - 2014 Regional Event 4
(20Min Cap; If close to finishing ... finish regardless of time cap)
21-15-9-6-3
- Strict handstand push-ups
- Front squats (195#,125#)
- Burpees
Note: Modify HSPU as needed. Scale weight as needed.

Post-WOD:
- Legless Rope Climb Work
or
- 400M Farmers Carry (53#,35#)

54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(18)
3 burpees
6 kettlebell/dumbbell/sandbag swings
100m suitcase carry or 100m run

Finisher
50 flutter kicks
1:00 samson stretch

Lepooooo!

20 burpees
rest 45sec
15 burpees
rest 30 sec
10 burpees
rest 15 sec
5 burpees

-chest touches ground
-arms lock out at the top
-don't break at the hips

3 x 2 tempaus pysäytys sylistä

3 x 2 tempaus riipusta

(Squat) Clean + Front Squat + Push Press + Jerk

3 sets of 2

AMRAP 15
10 + 10 steps OH walking lunges
8 + 8 KB push press
6 Box jump
300m Run

4x4 push press
-increase weight on every set
-rest 90-120sec between sets

N-….-N of:
BB Back Squats
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (33X1 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.