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WOD:

2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 between sets-

2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 between sets-

2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 1-2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Similar to yesterday’s workout, volume decreases, but skill and weight increase across the 3-part multiple set couplets. Pacing should be moderately high to score similar times across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! This combination is designed to attack your grip, shoulders, and hamstrings. Be aggressive and use the time between sets to gather yourself.

WORKOUT STRATEGY & FLOW
Deadlift: Weight starts light for high reps (50%) into a moderate set (60%), ending with a moderately heavy weight (70%); with the rest after each round, the goal should be unbroken reps across. Drive through the floor and keep the lats active during the pull.

Kipping Handstand Push Ups: Big hips while trying to hit these unbroken.

Handstand Walk: 25ft unbroken sections should be the goal. If you have the capacity, then go unbroken.

Wall Facing Strict Handstand Push Ups: Unbroken would be a great goal here. If you struggle with these, then aim to break into two sets. Adjust to regular strict handstands or deficit handstands if these are bothersome.

Aerobic Capacity Conditioning

Run or Row
2x (200m at Fast, 200 at Easy)
2x (200m at Fast, 150at Easy)
2x (200m at Fast, 100m at Easy)

Run 200m/ ROW 250m /AB 14/11Cal

Fast at 80% RPE
Slow at 65%

* no rest between sets
*Record the total workout time.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.