Saturday 3-17-18 Open Workout 18.4

Saturday 3-17-18 Open Workout 18.4

Soooooooooo, This workout has a hell of a lot of Deadlifts. I am not a big fan of high volume deadlifts, especially high volume deadlifts under fatigue so we’re going to give some options for Today’s WOD. If you want to come hit 18.4 as it is come in for 12:30pm and we will be reviewing the workout and helping to prep athletes for 18.4

If you’re coming in for the morning classes you can hit 18.4ish… 😉

“18.4ish…” For Time… Only One Round Through… 

21 deadlifts, 155/225 lb.
21 handstand push-ups / Pike Push Ups
15 deadlifts, 155/225 lb.
15 handstand push-ups / Pike Push Ups
9 deadlifts, 155/225 lb.
9 handstand push-ups / Pike Push Ups

Then

21 Hand Release Push-Ups
50-ft. bear crawl
15 Hand Release Push-Ups
50-ft. bear crawl
9 Hand Release Push-Ups
50-ft. handstand walk

Then…

1000m Row

Post final time as your score…

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Workout 18.4 Scaled

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.