Friday, January 6
WOD
Warm-Up:
5 Up/Down Dog
10 Bootstrapper
5 Perfect Stretch/Side
10 Wall Shoulder Opener
2 Wall Walk-Up
10 PVC Pass Thru
Burgener Warm-Up with PVC
WOD:
A) Every 1:30 for 12:00 (8 Sets)
Power Snatch w/Pause at the Knee
Sets 1-2: 3 Reps
Sets 3-4: 2 Reps
Sets 5-6: 1 Rep
Sets 7-8: 1 Rep with no pause
Pull slowly from the floor and pause for two full seconds at the knee. Keep the weights light, but be aggressive throughout. Focus on speed and force production.
B) “Open 15.4”
Official RX Version
8 Min AMRAP:
3 Handstand Push-Up
3 Power Clean (185/125)
6 Handstand Push-Up
3 Power Clean
9 Handstand Push-Up
3 Power Clean
12 Handstand Push-Up
6 Power Clean
15 Handstand Push-Up
6 Power Clean
18 Handstand Push-Up
6 Power Clean
21 Handstand Push-Up
9 Power Clean
Continue in this pattern until time is up.
Scale the barbell to approximately 70% 1RM or a weight that you can do for 3 heaviy-ish singles.
Scale the HSPU by using one of the following:
– A 25# plate + abmat riser (or lower)
– Pike Push-Up on Box
– Hand Release Push-Up
Mobility:
1:00 Lying Knee Twist
1:00 Twisted Cross
