Happy Birthday to Janet D!! (Thursday)
Warm Up and Mobility
Movie Clue – North Block
WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl
Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,
then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups,
then deadlift 75 lb. and bear crawl
Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl
18.4 in the books.
Tried out RX where last strength cycle hit 225 lb and felt good.
Glad I pushed myself.
18.4 – 21 Reps (3:39 Tie Breaker)
Work out – 34 Reps (225) and 21 Hand Release Push-Ups.
Great job 6 AM and thanks PJ for making sure everyone’s form was dialed in!!
18.4 is done! I really liked this one. I love deadlifts LOL
Scaled
Reps: 124
Tiebreak Time: 7:53
Thanks Mike for a great 9:30 class. Really appreciated the warm-up/MOB and you keeping an eye on our form and keeping us all moving safely. 🙂 Also thanks Brittany for being a motivating judge!
Great job 9:30!!!
18.4:
36
Tie break time 1:16
I went into this Rx worried about the deadlift weight. Was able to get through DLs better than expected in chunks of 5, with the last set of 6.
Then came the HSPU. Wow the standard is rough. I learned close to the end to get closer to the wall. Also point those toes down! Anyone doing the HSPU, use these tips.
I ended up with 15. Although I wanted to get through at least 21, I’m happy I was able to try another WOD Rx!
Thank you Jess for the judging and encouragement, and PJ for the coaching. I needed it!
I loved judging Jess this morning! That girl pushed herself like nobody’s business!! She killed those push ups and deads! So proud of her effort!