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



32 views0 comments

Recent Posts

See All

Thursday June 24, 2021

Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25

Wednesday, June 23, 2021

HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks

Tuesday, June 22, 2021

Skill: 50 Bicycles 50 Crunches Dead Lifts 4x6 WOD 21 Min AMRAP 3 Wall Walks 6 Power Snatches (75/115) 9 Floor Wipers 12 Mountain Climbers