Saturday – Open Workout 15.4

Open gym starts at 8am!

SQ: “Let every bead of sweat motivate you a little bit more”

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.

WU: 9am arrival recommended. 2 rounds of 5 BB Hang Cleans, 5 BB Push Press or 5 HSPU.

Workout 15.4 

RX and Teens Division 

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.

RX Weights

Men clean 185 lb.
Women clean 125 lb.

Teen Weights 

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

Masters 55+ 

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.

Scaled, Scaled Masters, Scaled Teens Division

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

Scaled Weights 

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

Scaled Masters Weights

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

Scaled Teens Weights

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

PWMOB: Lax ball C/S/B/Glutes.

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