WOD Blog
 | Sat, Apr 19 2025 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
CF OPEN 15.4(Time, Rx2, Rx3) Open 15.4 Benchmark Rx AMRAP 8: 3 handstand push-ups 3 cleans (125/185 lb) 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 – Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds. Rx2/INTEREMEDIATE AMRAP 8: 3 handstand push-ups 3 cleans (95/135 lb) 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 – Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds. Rx3/BEGINNER AMRAP 8: 3 push-ups from the knees 3 cleans (45/65 lb) 6 push-ups from the knees 3 cleans 9 push-ups from the knees 3 cleans 12 push-ups from the knees 6 cleans 15 push-ups from the knees 6 cleans 18 push-ups from the knees 6 cleans 21 push-ups from the knees 9 cleans – Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds. Skill Work/Post-workout 5 sets: Handstand walk (50 ft) ________________________________________ Intended Stimulus Reach the 5th round or beyond. Complex gymnastics and weightlifting at moderately heavy loads. Ascending rep scheme with high amounts of muscular fatigue. Shorter time frame that forces short rest and quick transitions. Complimentary movement functions for high intensity.
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