OPEN WOD 15.4

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.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Scaled 

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

weights 

84 / 56 kg for Rx’d

43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled,

Fun thursday

- Turkish get ups

- Rope climbs

- Frog tuck

Met-con - Partner Nate

20 min AMRAP

2 Muscle ups
4 HSPU
8 kb swings

NB - MU scale 6 pull ups

Strength - Bench press
3 x 10

Met-con - The Chief

5 rounds
3 min AMRAP
3 power cleans
6 push ups
9 squats
rest 1 min

Oly - no Oly today

Strength - Back Squats

3 x 10

2015 REGIONAL & OPEN ATHLETES
“Open 15.3″
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

Masters/pups

14 min AMRAP 
100 double unders 
50 wall balls 
7 muscle ups 

Scaled/Cats 

14 min AMRAP 
50 wall balls 
200 single unders

My fav athlete Matt Chan not only does crossfit but uses his fitness to ride, ski, surf and enjoy life watch out for him this year

Oly Skills - 5 Min EMOM
 Power snatch

5 min EMOM
Power clean

5 min EMOM
Push Jerk

when kipping must focus on that active bum, pull your midline tight

Metcon - Nicole
20 min AMRAP
500m Run
ME pull ups

Strength - Bench press
7 x 3