Wednesday 10/12/16

Wednesday 10/12/16


1. Front Squats

Min 1 & 2 - 5 reps @ 70%

Min 3 & 4 - 4 reps @ 75%

Min 5 & 6 - 3 reps @ 80%

Min 7 & 8 - 2 reps @ 85%

Min 9 & 10 - 1 rep @ 90%

*LIII- 75-95%


2. Open WOD 15.4 (official scaled WOD below)

AMRAP in 8 min:

3 Handstand push-ups 

3 Cleans, III-185lb/125lb, II-155/105, I-135/95, (75% of your 1RM PC if LI is too heavy)

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

Follow that pattern until the time is up

*If you did this WOD in 2015 then use the same weights/scale to compare



Open WOD 15.4 Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 Push Presses
10 Cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.