15.4 has been unveiled – Cleans + HSPU or Push Press (RX or Scaled)

15.4 has been revealed and the long awaited inclusion of Handstand Push-ups has arrived.  For some of you, this will be a very welcome addition.  To others, not so much.  If you have not got your handstand push-up, do not stress.  There is a scaled version of the WOD that will be just as much fun – Cleans and Push Press.  See below for both WODs.

You can come in this afternoon at 5pm to have a crack at 15.4, or even just play around with some strategy. We will be running the WOD again tomorrow from 8am and then during all of the regular sessions on Monday.

Also, don’t forget that we will have The Brave setting up a clothing stall tomorrow at Geo.  Their gear is really nice and good quality.  If you need some shirts, booty shorts and the like, then bring some cash with you.  They will be there from 7am.

And lastly, don’t forget out “End of the Open” gathering will be held next Saturday the 28th, from 3pm at Gladesville Sporties.  We’ll kick of proceedings with barefoot bowls ($12pp) then have some drinks and dinner afterwards.  Feel free to pop in at anytime form 3pm and RSVP to Adam if you wish to play bowls.

Good luck everyone.  Have fun.

Workout 15.4 RX’d

8-minute AMRAP:
3 handstand push-ups
3 cleans 84/56kg
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., following same pattern

Please Note: There are new standards for the Handstand Push-ups.  If you plan on doing the RX version, you will be required to adhere to these standards.  Refer to the link below for standards of all movements.

http://games.crossfit.com/workouts/the-open

Scaled Workout 15.4

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses 43/29kg
10 cleans 52/34kg

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About AB

Crossfit Coach

Posted on March 20, 2015, in WOD. Bookmark the permalink. Leave a comment.

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