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WOD 3/16

19
Mar

WOD 3/16

Warm-up

Heart racer
2 rds:
10 Inchworm + Down Dog
10 each Single Leg Glute Bridges
10 empty bar DL
10 empty bar Strict Press
3 Wall Walks

Skill

Spend 15 minutes working through HSPU technique
HS Kick Up->HSPU eccentric->Strict HSPU->Kipping HSPU

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Recovery

Cooldown
Posterior chain, shoulders

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release  push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

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