Mar 19, 2015

Friday 15.03.20 - Open WOD 15.4

OPEN WOD 15.4
8min AMRAP

- 3 HSPU
- 3 Cleans
- 6 HSPU
- 3 Cleans
- 9 HSPU
- 3 Cleans
- 12 HSPU
- 6 Cleans
- 15 HSPU
- 6 Cleans
- 18 HSPU
- 6 Cleans
- 21 HSPU
- 9 Cleans
- Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Primary start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go! Alternate start time of Saturday from 0800-1100.

WOD Details: Check out this Demo.  Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Score: Score will be the total number of repetitions completed before the 8-minute time cap.

Tie Break: In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Movement Standards: Click here for the movement standards and score cards.

5 comments:

Bryan said...

Will judges be available on Monday morning?

Sean Carmody said...

Yes. I will not fail you.

Sean Carmody said...

Yes. I will not fail you.

Bryan said...

Thank you. Looks like a fun workout.

Chuck Lawrence said...

Judges at 0545 as well!