Friday 3.20.15 Competitor WOD

Max Effort Lower

WOD

“CrossFit Games 15.4”
8 minutes of:
3 handstand push-ups
3 cleans (185,125)
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.

Strength

Front Squat (1RM with 2sec pause at bottom)

Special Strength

3×10 Band Assisted Inverse Curls

Special Strength

3 x 30 Sumo Dimmel Deadlifts
**work at 30% 1RM Sumo Deadlift

Midline

3 Rounds
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest

Finisher/Recovery

3×15 single leg reverse hyper

By | 2016-10-20T15:18:10-04:00 March 19th, 2015|Uncategorized|Comments Off on Friday 3.20.15 Competitor WOD