SATURDAY 03/17/18

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep – 12 Minutes

 

Row Or Bike: 3:00 Minutes

+

EMOM4: 7 Seconds Sprint/ Easy Pace For Rest Of Minute

+

Good Morning x 10

Plank To Down Dog x 10

PVC DL With 2 Seconds Pause @ Mid-Shin x 10

Prisoner Stretch x :20 Seconds

Cossack Squat x 10 (Each Side)

x 2

+

Review Of Movements Standards + Warm-Up To Starting DL Weight + Warm-Up HSPU/Push-Up- 12 Minutes

 

WOD

 

“18.4”

 

For Time: 9 Minutes CAP

 

RX

21 DeadLifts (225/155)

21 Handstand PushUps

15 DeadLifts (225/115)

15 Handstand PushUps

9 DeadLifts (225/155)

9 Handstand PushUps

21 DeadLifts (315/205)

50-ft Handstand Walk

15 DeadLifts (315/205)

50-ft Handstand Walk

9 DeadLifts (315/205)

50-ft Handstand Walk

 

Scaled

21 DeadLifts (135/95)

21 Handstand PushUps

15 DeadLifts (135/95)

15 Handstand PushUps

9 DeadLifts (135/95)

9 Handstand PushUps

21 DeadLifts (185/135)

50-ft Bear Crawl

15 DeadLifts (185/135)

50-ft Bear Crawl

9 DeadLifts (185/135)

50-ft Bear Crawl

 

 

 

 

 

 

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