Workout 3/23/2015

22
Mar

Workout 3/23/2015

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SS: 5 Minute EMOM:
3 Power Cleans RX:185/125 Scaled: 115/75 ADV: Start at 155/95 Add ten each minute for a final weight (195/135)

3 HSPU RX: HSPU ADV: Deficit HSPU Scaled: Push Press 115/75

WOD: “Open WOD 15.4”
8 Minute AMRAP:
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125
ETC. adding 3 reps to the HSPU every round, and 3 reps to the Clean every 3 rounds

Actual Scaled Version: If an Athlete is doing the Open and is not doing the WOD RX this is the version they must follow to enter a valid scaled score (unless it is a masters athlete):

“8 Minute AMRAP”
10 Push Press 95/65
10 Clean 115/75

If An Athlete is Scaling the WOD and is not signed up for the Open they can use a version of the Push Press/ Clean WOD with a Single weight on their BB for Both movements OR if they want to do HSPU’s and Scale the weight for the Cleans that is OK too. I would recommend pushing these athletes to follow the Rep Scheme in the RX version of the WOD.

Conditioning: After Recovered from Open WOD and when a Rower Becomes available 100 Calorie Row For Time. 

SS2: After Open WOD Complete 40 Pull ups AHAP. Separate sets as needed and build around the ME row as you see fit.