Saturday 2/21/15

Performance

Workout of the Day A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds and reps as possible in two minutes of: 4 Front Squats (155/105 lbs – from the floor) 8 Toes to Bar Rest 3 minutes, and then… A4. Complete as many rounds and reps as possible in two minutes of: 4 Power Snatches (135/95 lbs) 20 Double-Unders Rest 3 minutes, and then…REPEAT A1 through A4. The “A” portion should take you exactly 37 minutes. Post results as follows (male example): MU/DL – 38 reps (3 + 2)/32 reps (2 + 8) PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6) FS/PU – 44 reps (3 + 8)/38 reps (3 + 2) PS/DU – 69 reps (2 + 21)/54 reps (2 + 6) B. Three sets of: Glute-Ham Raises x 8 reps @ 3011 Rest as needed GHD Sit-Ups x 15-20 reps Rest as needed

Partner WOD
Teams of 2
21-15-9
Hang Power Clean (115/85)
Partner Handstand Hold
then,
15-12-9
Hang Power Clean (135/95)
Parnter Handstand Hold
then,
12-9-6
Hang Power Clean (155/105)
Partner Handstand Hold
*Flow is like this: Parnter A does 21 Hang Power Cleans while partner B Holds a handstand. Upon completion of the 21 HPC, Partner B does 15 Hang Power Cleans while Parnter A holds a handstand. The partners rotate like this until completion
**You can only do the Hang Power Cleans while your partner is in the handstand
***Freestanding Handstand is rx’d

Post your scores to the Whiteboard.



Mobility WOD