Oct 2019

wod 20191025

20.3 

2 rounds Warg-up

Straight arm plank :30 sec

Scapula pull-ups x 12

Deadlifts

Work up to a heavy triple

Primer

2 rounds, of:

Row x 250 m

Dumbbell Push Press x 12 reps @22.5/15kg

Deadlifts x 21 reps @100/70kg
Handstand Push-ups x 21 reps

Deadlifts x 15 reps @100/70kg
Handstand Push-ups x 15 reps

Deadlifts x 9 reps @100/70kg
Handstand Push-ups x 9 reps

Deadlifts x 21 reps @138/93kg
Handstand Walk x 15.3 meter

Deadlifts x 15 reps @138/93kg
Handstand Walk x 15.3 meter

Deadlifts x 9 reps @138/93kg
Handstand Walk x 15.3 meter


Scaled:

Deadlifts x 21 reps @60/40kg
Handrelease Push-ups x 21 reps

Deadlifts x 15 reps @60/40kg
Handrelease Push-ups x 15 reps

Deadlifts x 9 reps @60/40kg
Handrelease Push-ups x 9 reps

Deadlifts x 21 reps @85/60kg
Bear Crawl x 15.3 meter

Deadlifts x 15 reps @85/60kg
Bear Crawl x 15.3 meter

Deadlifts x 9 reps @85/60kg
Bear Crawl x 15.3 meter