Strength

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

Handstand Walk Practice*

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 – 35% of 1RM Deadlift

Sets #4+5 – 40%

Not for score of time, but we can track comments in the submission box on how we felt/performed today.

This workout flows as 5 x 2:00 windows. At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time.

Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.

Handstand Weight Shifting – Video

Box Shoulder Taps – Video

Gymnastics conditioning 10 min cap

9/5 rds

30 double unders

5 deficit hspu 7/5”

WOD

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Three separate barbells, with the weight increasing each round.

Males:

Pounds – 225-275-315

Kilos – 100-125-145

Females:

Pounds – 155-185-215

Kilos – 70-85-100