Friday 03202015

For the first time in Open history we see HSPU. There is no way around 15.4 but one way… One rep at a time! I recommend kipping on HSPU right of the gate. Also due to control standard for the HSPU a target has to be hit. This REALLY SUCKS!!! but it is the equalizer. Unfortunately you will not be able to go too wide with your hand positioning. If your a wide hand position kinda guy or gal then you’re screwed. You won’t reach your target and receive a ton of no reps like Josh Bridges. Muscle fatigue will definitely occur. If possible rest on your head. Power Cleans one rep at a time or T&G. The Cleans are not too taxing. there is not enough Cleans to not T&G if possible or when required like in the last 30 seconds. This is not an Aerobic capacity workout. This is a muscle fatigue workout. So, I can express it enough Pace and control all the way. Good luck all!

A) Warm up:
3 Rounds
150m row
7 wall balls

Rest as needed – then

B) Met-Con Open 15.4:
8-minute AMRAP:
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., following same pattern

C) Pain Wod:
For time-
3 rounds of:
20 KB Front Squats 53/35
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 53/35

– Run 1 mile –

3 rounds of:
15 KB Front Squats 53/35
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 53/35


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