March 20, 2015 admin

03/20/15

Non-Open Competitor’s

Open Workout 15.4

AMRAP 8mnins:

3-6-9-12-15-18-21-24-27: HSPU
3-3-3-6-6-6-9-9-9: Power Clean

*Continue this pattern for 8mins, record total reps


Open Competitor’s

1. 15-20mins: 15.4 Prep Work

2. 6 Sets:

:20 Row / Bike @ hard effort (3 of each)
1:40 Rest


Competitor’s Program

1. 1 Clean Pull + 1 Hang Power Clean – build to tough single in 12mins

2. 15mins: 15.4 Prep Work

3. 2 Sets:

500m Row – Easy
:60 Rest
.5 mile Airdyne – Easy
:60 Rest
10 KB Swings 24/16
10 Hand Release Push Ups
10 Box Jumps 24/20
:60 Rest

4. 1 Set: :45 Row @ 95%


“A problem well stated is a problem half-solved.” – Charles Kettering

Settling The Great Grain Debate

Leave a Reply

Your email address will not be published. Required fields are marked *