Friday, February 9, 2018

 In WOD

Strength:
Snatch
x3 @ 50%, x3 @ 60%, x3 @ 70%, 4×3 @ 75%
Snatch Pull
4×5 @ 85%

*based off of 100% of 1RM
**Snatch Pulls 85% of 1RM Snatch

WOD:
“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.

Immediately after the 8 minutes expire, descend in the same manner from the point that you reached, except with Chest-to-bar pull ups instead of HSPU and Overhead Squat (135/95) instead of cleans. This is the couplet from “14.2/15.2”

For instance…
9 OHS 135/95
21 CTB
6 OHS
18 CTB
6 OHS
15 CTB
6 OHS
12 CTB
3 OHS
9 CTB
3 OHS
6 CTB
3 OHS
3 CTB

Score is total reps AND time

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