15.4 Friday

[youtube https://www.youtube.com/watch?v=sxuIbAkg4bU&w=560&h=315] Friday March 20, 2015

!!!Workout to Wipeout Domestic Violence!!! Tomorrow morning during 15.4 $25 donation to A New Direction

WOD 15.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 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 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.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans

Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of: 3 push presses 3 cleans 6 push presses 3 cleans 9 push presses 3 cleans 12 push presses 6 cleans 15 push presses 6 cleans 18 push presses 6 cleans 21 push presses 9 cleans Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.


Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 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 Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb. Boys 16-17 clean 115 lb. Girls 14-15 clean 65 lb. Girls 16-17 clean 75 lb.


Scaled Masters 55+ (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans

Men push press 65 lb. and clean 75 lb. Women push press 45 lb. and clean 55 lb.


Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans

Boys push press 65 lb. and clean 75 lb. Girls push press 45 lb. and clean 55 lb.

Skill/Strength: -Station Set Up -Tape Mark to Wall -WOD Overview 10 Push Press 5 Cleans

Warm Up: Thruster with Empty Bar Wall Walks KB SDHP OH Walking Lunges 45/25/15 Burpee Pull Ups

5:00 Kate Mod. box/66 Reese Mod. 135/80 Rich Mod. 95/88 Mercedes scaled. /81 Dan B. Rx 20 Matt K. Mod. 115/64 Lisa Scaled. /104 Debbie Rx 3 Ryan Rx 29 Travis Rx 90 John L. Mod. 115/58 Curtis Rx 33

6:00 Meghan Mod. Box/69 Michelle Mod. Box/98 Andrea Scaled. /91 Matt G. Scaled. /114 Denni$ Scaled. /112 Erik Rx 33 Vin Mod. /52 Jenny N. Rx 0

7:00 Frank Rx 30 Julio Scaled. /86

9:00 Tim G. Scaled./67 Corinne Scaled./73 Eddie Rx 31 Sam B. Scaled/60 Johnny B. Mod/48 Jackie Rx 19

10:00 Gary Rx29 Uncle Jesse Rx 34 Hannah Montana Rx 22 Mary Scaled./ 45 Tracy Scaled./ 39

4:00 Ron S/93 Jeremy Teen Rx/29 Chris E. S/117 Dan S/75/51 Terri 2ab mats HSPU/75/50 Reed S/68 Jennifer box HSPU/75/87

5:00 Jen P. S/68 Coffey Rx/22 Marianne S/46

6:00 Jerry S/90 Marlene S/45/60/60 Drake S/71 Sarah R. S/74