Wednesday February 10th WOD

Warm up:  3 minute jump rope followed by

6 minute AMRAP

-2 Wall walks

-4 Strict pull ups (sub ring rows)

-6 Box jumps 24/20”

-100m row sprint

 

Strength 1:  12 minutes to establish a 1R heavy

-Clean (from the floor)

-Power or squat

 

Strength 2:  Push press

-3 at 70%

-3 at 80%

-3 at 90%

 

Conditioning:  CrossFit Open Workout 15.4

Complete as many reps as possible in 8 min

-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.

 

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.

There will be Masters and Scaled options for this workout!