This will be the last day of the Month for dedicated Deadlift strength work. Make sure you don’t miss it. We have seen a lot of high numbers over June. Great work. We are finding our max effort single rep today. Make sure you keep your chest up, back flat, and pull with your hamstrings. Coaches will ask you to lower the weight if you are not able to maintain proper form.
Strength:
Deadlift
1, 1, 1, 1, 1, 1, 1
MetCon:
4 Rounds for Reps:
50 Double Unders
Max effort Strict Handstand Pushups
There is no time element to this WOD. However, you must move immediately from Double Unders to Handstand Pushups. Any pause beyond transition time will be considered a zero.
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
50 Double Unders
Max effort Strict Handstand Pushups to a raised target
Brass:
4 Rounds for Reps:
30 Double Unders or 90 Single Unders
Max effort Strict Handstand Pushups to a raised target
Bronze:
4 Rounds for Reps:
75 Single Unders
Max effort Piked Handstand Pushups or Regular Pushups
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
50 Double Unders
Max effort Strict Handstand Pushups to a raised target
Brass:
4 Rounds for Reps:
30 Double Unders or 90 Single Unders
Max effort Strict Handstand Pushups to a raised target
Bronze:
4 Rounds for Reps:
75 Single Unders
Max effort Piked Handstand Pushups or Regular Pushups
Mx effort Deadlift: 305 lbs. This might be a PR for Joe D. Not sure, but I’ll use it as my bench mark.
Brass: Rounds 1 & 2 were 90 single unders with 11 strict handstand push-ups per round to a raised target. Rounds 3 & 4 were 30 Double Unders with 9 and then 10 strict HSPU’s respectively. Total HSPU’s: 41
Mx effort Deadlift: 305 lbs. This might be a PR for Joe D. Not sure, but I’ll use it as my bench mark.
Brass: Rounds 1 & 2 were 90 single unders with 11 strict handstand push-ups per round to a raised target. Rounds 3 & 4 were 30 Double Unders with 9 and then 10 strict HSPU’s respectively. Total HSPU’s: 41
Nice job Joe on the 300 club and BG on the 400 club !!
Strict HSPU’s (9, 10, 8, 6) – 36 total
Also got my handstand walk PR, about 3/4 length of the box
Nice job Joe on the 300 club and BG on the 400 club !!
Strict HSPU’s (9, 10, 8, 6) – 36 total
Also got my handstand walk PR, about 3/4 length of the box