This will be the last day of the Month for dedicated Deadlift strength work. Â Make sure you don’t miss it. We have seen a lot of high numbers over June. Â Great work. Â We are finding our max effort single rep today. Â Make sure you keep your chest up, back flat, and pull with your hamstrings. Â 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. Â However, you must move immediately from Double Unders to Handstand Pushups. Â 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