150320 ~ 3 in 1 WOD + 15.4 Prep!!!

15.4!! Get your shoulders in gear!!  Personally....I really like this WOD!  Challenging and fun.....heavy but not ridiculous! If you have atleast 1 Rx HSPU, try and push for Rx! If you are close to your Rx HSPU....push for Rx! If you are going scaled.....this becomes another burner.....lots of legs on the push press, and soft hips on the cleans will get you through multiple rounds!! 

For those not doing the Open, or those attempting the WOD today, it has been a tough week!  Today we will mix it up straying away from our usual Strength/Skill/Conditioning format!  Even though it is March Break......there are no breaks here!!

Conditioning:

10 rounds for time of:
5 Ring Rows (feet on box if possible)
5 HR Push Ups

(10 min Cap)

-  Rest 3 Min -

5 rounds for time of:
12 - OH Lunges With Plate (45/25#)

9 - Burpees to Plate

6 - Weighted Situps

(10 min Cap)

- Rest 3 Min -

2 rounds for time of:
25 Hang Power Cleans (135/95#)
25 OHS (135/95#)

(10 min Cap)

For Open Athletes:

1.Row 1500 - 2000m Easy

2. Spend 12 min working on clean technique with bare bar. Focus on soft hips & elbows.  Power clean if possible.  If you will need to squat clean, work on getting out of the hole quickly

3. Take time working on HSPU on the wall. Figure out your best placement for your hands where you will be most efficient. 

4. Complete the following (Not For Time)

3 Rounds

3 HSPU

3 Cleans (185/125$)

or..

5 Push Press (95#/65#)

5 Cleans (115/75#)

5. Spend at least 20 on Shoulder & Hip Mobility. 

http://www.mobilitywod.com/2010/11/episode-80-best-shoulder-mob-ever/

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