WARMUP
Core -
banded glute bridges
Banded walks
Strength
EMOM12
2 Deadlifts (work to a heavy)
5-10 ctb pull-ups / pull-ups / Jp
WOD
RX
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
SCORE:
TOTAL TIME
Level2
For time:
45 deadlifts (105/155 lb)
45 pike on box
SCORE:
TOTAL TIME
Level3
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
NOTES
STIMULUS & GOALS
10:00 or less. Advanced athletes should push for 5:00.
Loading should allow for at least 10 unbroken reps at a time.
Must be capable of at least 5-10 unbroken reps to do handstand push-ups as prescribed.
STRATEGY
Advanced athletes should try to complete the 45 deadlift reps in 2 sets. Start with bigger handstand push-up sets to stay ahead of fatigue and muscle failure that will require longer rest breaks.
Less experienced athletes should choose manageable sets for both movements. Shoot for sets of 5-10 reps with minimal rest between.
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