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Workout Of The Day-03/20/2015

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Open WOD 15.4

RX’D

Complete as many reps as possible in 8 minutes of: 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.

Scaled Men & Women 18-54

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Coaches tips:

Handstand Push ups

  • Tempo, tempo, tempo: come in with a plan to break up your reps accordingly; your goal is 8 minutes of constant movement and avoiding redlining during your handstand push ups is crucial
  • Adopt a solid rhythm for your kip and to stay connected to the wall: head to the floor, butt against the wall, knees down, kick and push with full lockout and heels against the wall

Cleans

  • Good setup, good lift; bad setup, failure
    • There is no point attempting touch-and-go reps at this weight if you cannot reload into a solid setup position
    • If you have to drop from the top, make sure you spare a second or two to get into a tight setup position (just like we have been practicing all week with Monday’s and Wednesday’s workouts)
  • Hook grip: spare your arms and shoulders unnecessary work; failure to hook grip during the cleans will adversely impact your handstand push ups
  • Speed kills…those who don’t have any: remember to think, “Up and under,” pop hips and shrug hard to propel your barbell up and pull your body underneath the barbell
    • Be fluid