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Monday 03042024

WARMUP

Core -

banded glute  bridges

Banded walks


Strength

EMOM12


  1. 2 Deadlifts (work to a heavy)


  1. 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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