top of page
Search

Friday October 25, 2019

HERE WE GO!! Week 3! Let’s ROCK!

WORKOUT 20.3

For time:

21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1)

9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk

9 deadlifts (weight 2) 50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes


WORKOUT VARIATIONS

Rx’d (Ages 16-54)

♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.


Scaled (Ages 16-54)

♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl


Masters 55+

♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups

♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

Scaled Masters 55+

♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl



Recent Posts

See All

Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Comments


bottom of page