Wednesday, December 27, 2017

Power

8 x 3 Floor Press @ 65% of Floor Press 1 RM

WOD
Open WOD 15.4
8:00 AMRAP
3 Handstand Push Ups, 3 Cleans (185/125)
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
24 Handstand Push Ups, 9 Cleans
27 Handstand Push Ups, 9 Cleans
Etc.

*Score is total number of reps completed

Post WOD
3 Rounds:
1a) 8 per arm, single arm kneeling DB Press
1b) 30 band pull aparts

Tip of the Day
This workout is all about the handstand push ups!  You could do the cleans one at a time and be fine, but if you start failing on the handstands, this workout is going to be a major struggle.  If the handstands are one movement that you really struggle with, start breaking them up early in the workout.  Do not work yourself until total fatigue or you are going to need large rest breaks during a really short workout.  Pace yourself wisely and be ready to set a new PR.