24th January 2019
WOD WOD, January 25, 2019
Open Prep 😉
Warm-up
Shoulder / Bench / Pull up Prep
Bench Press (Weight)
Every 4MOM x 4 Sets
Minute 1 :
6 x Bench Press @ 65 %
Minute 2 : Rest
Minute 3 :
Max Set BW Strict Pull Ups
Minute 4 : Rest
Pull up options :
5 x Buddy assist
Pause Band
Rings
Metcon (AMRAP – Reps)
Total pull up reps
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
PC : Reduce Load
HSPU : 1 x Ab mat / Push Ups
HSPU : 1 x Ab mat / Push Ups
