Friday 3.20.15

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Second to last week of The Open. Have fun doing 15.4.

WOD
15.4
8-minute AMRAP:
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.,
following same pattern
M 185 lb. F 125 lb.

Thursday 03.19.15

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The Open workout 15.3 is over but it is not to late to work on those Muscle Ups (MU).

Skills/Strength
Front Squat
5x2 @ 70-75% 1RM
WOD
7 Rounds
7 Hang Squat Clean Thrusters (L2 125/85, L1 105/65#)
7 C2B Pull-ups
Skill/Strength/Mobility
3x max rep Muscle Ups
with 3 minutes rest between sets
(SUB strict Pullups)

Wednesday 03.18.15

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Double Unders (DU) and Shoulder to Over Head (S2OH). This workout is similar to last weeks workout only this time the DU increase in reps and the S2OH increase in wt. Also this time you get a full minute of rest. Push it!

Skills/Strength
3 Rounds
20 DU (SUB 40 Singles +10 attempts of DU)
10 S2OH (L2 135/95, L1 115/75#)
Rest 1min b/t rounds
WOD
18min AMRAP
12 S2OH (L2 115/75, L1 95/65#)
12 Step Lunges (bar on back)
250m Run

Tuesday 03.17.15

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Back squats and toes to bar. This is similar to the workout we did last week except the back squats are at a lower percentage and now we have one additional rep. The toes to bar reps increased. Work on linking your toe to bar together and write down your what you did.

Skills/Strength
OTM for 10 minutes
4 B Squats @70%
and 7-11 T2B
WOD
3 Rounds
10 Power Cleans (L2 165/120, L1 145/100#)
5 Ring Dips
Rest 1 minute
3 Rounds
10 power Cleans (L2 165/120, L1 145/100#)
5 Ring Dips
Rest 1 minute
3 Rounds
10 Power Cleans (L2 165/120, L1 145/100#)
5 Ring Dips (Get a time for each of the 3 rounds)
Skill/Strength/Mobility
Do 25 HSPU as fast and in as few sets as possible immediately upon finishing.
(L2 Strict)

Monday 03.16.15

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It is not too late to sign up for Tough Mudder. Be on Team HGX in Taheo. Tough Mudder is a team-oriented 10-12 mile (18-20 km) obstacle course designed to test physical strength and mental grit. Tough Mudder puts camaraderie over finisher rankings and is not a timed race but a team challenge that allows participants to experience exhilarating, yet safe, world-class obstacles they won’t find anywhere else.
Details:

Arrive Friday June, 12th
Tough Mudder event Saturday, June 13th
Departing Sunday, June 14th

Register: http://tough mudder.com/event/2015-Tahoe
Price: $139 with protection (price goes up March 26th)
Team Cordinator: Micah Jacobson Micah.jacobson@gmail.com 650-430-3266

You are welcome to stay with the team at the Village of Squall Valley. They have really great rates available for Tough Mudder

Team Name: HGXtough
Password: workhardplayhard

Skills/Strength
EMOM for 10 minutes
2 Squat Snatches
@90-85% 1RM
WOD
2 Rounds
15 Sumo Deadlift High Pull
(L2 95/65, L1 75/55#)
15 Burpees
15 Wall ball (L2 20/14, L1 16/12#)
Rest 1 minute

2 Rounds
10 Sumo Deadlift High Pull
10 Burpees
10 Wall ball

Rest 1 minute
2 Rounds
5 Sumo Deadlift High Pull

5 Burpees
5 Wall ball