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Friday, March 20, 2015


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:
WOD:
AMRAP in 8 Minutes:

  • 10 Push Press 95/65
  • 10 Cleans 115/75
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

Skill:
WOD:
Open 15.4

AMRAP in 8 Minutes

  • 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., following same pattern
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

Skill:

WOD:
Open 15.4

AMRAP in 8 Minutes

  • 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., following same pattern
Additional:
  • 10 Minutes Mobility
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