WOD 3/20/15
5 Minutes of Shoulder/Hip/Back Mobility
A- WU- For Time: 500M Row
B- Reebok CrossFit Open Sectionals WOD 15.4= 8 Minute AMRAP of: Ascending Ladder of- 3 HSPU/3 Clean (185/125)/6 HSPU/3 Clean/9 HSPU/3 Clean/12 HSPU/6 Clean/15 HSPU/6 Clean/18 HSPU/6 Clean/21 HSPU/9 Clean/Continue in this fashion for the remainder of the 8 Minutes.
Notes: Tie breaker= after every 3rd Set of Cleans are completed (before you increase number of cleans) ensure that you record the time.
OR Reebok CrossFit Open Sectionals WOD 15.4 (Scaled)= 8 Minute AMRAP of: 10 Push Press (95/65)/10 Clean (115/75)
Notes: You can scale further if necessary/You can set up two bars just remember that the weight on the bar must be greater than the bar itself: WB>B.
PROGRAMMING NOTE- Classes will be split into two thirty minute segments/All scaled athletes will go first/followed immediately by all RX’d athletes/Thanks in advanced for your cooperation.
Post your scores to the Whiteboard.
I really liked the names of the classes on the whiteboard last night-
can’t remember all of them, but just a few.
I think 6am should be 6amStrong!
#9amI’mmyownboss (or something like that)
#5pmSupatime
#7pmWeLikeTheNightLife
that’s all I can remember..chime in if you can add to this list.
#SnatchSational
#6amStrong
#7amReckingCrew / #amigos
#9amSelfEmployed / #imdaboss
#11amovernightshift
#sexy6ers
see ya tonight for FRIDAY NIGHT LIGHTS
This is something I have to think about when cleaning- have patience
https://www.youtube.com/watch?v=fNi-bG0shwE&list=PLdWvFCOAvyr16w_Mwsg8JVFXDYJjT99m0&index=5
damn- it posted the wrong video
I guess it makes sense, but this is definitely going to be the biggest challenge for me so far in this Open. HSPU standards are their own thing. However, I’ve been thinking even more about how that’s a very heavy weight to clean for reps. Not for everyone, but certainly for me. Protect your low back. You can get strong for a long time if you stay healthy.
And have fun! This is a quick one.
Dave- I think it’s a 1 and drop situation happening here if you can’t hold on to that bar for reps and no shame in that- that’s probably what I’ll be doing.
And as good as I am at HSPU I’m a little scared of these standards considering how many no reps Bridges got. yikes! Looking forward to seeing all you animals attack this tonight- mostly b/c then I will know what numbers I have to hit and what not to do 😉
Warm up: 500m Row NFT
15.4 – 8 min AMRAP = 54 reps RXed
5 rds of 10 each Weighted GHD Sit ups/ Weighted Hip Ext.
3 rds of 10 each JM press / renegade row @ 20lbs