WOW – SATURDAY 17.03.18 – OPEN 18.4
WARM UP
3 rounds
100m Jog
10 Walking Lunges
10 PVC Shoulder Dislocated
10 PVC Good Mornings
10 Cossack Lunges
SPECIFIC WARM UP & SKILLS
Deadlift – Handstand Push Ups – HS Walk
OPEN 18.4
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
Time cap: 9 minutes
Rx’d: (Ages 16-54)
Men deadlift 102kg. then 143kg.
Women deadlift 70kg. then 93kg.
Scaled: (Ages 16-54)
Men deadlift 61kg. and perform hand-release push-ups,
then deadlift 83kg. and bear crawl
Women deadlift 43kg. and perform hand-release push-ups,
then deadlift 61kg. and bear crawl
