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Wednesday 12/21 WoD

20
Dec

Wednesday 12/21 WoD

STRENGTH/SKILL:
Deadlift 8RM
(TIMECAP: 20:00)

WOD:
For Total Reps:
1:00 Deadlifts, 225#/155#
1:00 Handstand Pushups
0:45 Deadlifts
0:45 Handstand Pushups
0:30 Deadlifts
0:30 Handstand Pushups

SCALING GUIDE
Deadlift: Athlete should more or less be able to perform controlled touch-and-go reps for the full duration of each round.
MOD1: Scale load accordingly.
Handstand Pushup:
MOD1: HSPU from Box
MOD2: Kettlebell strict press

EXTRA WORK:
1) 3 Rounds for Total Distance:
2:00 Handstand Walk
2:00 Rest

SCALING GUIDE
All athletes who can handstand walk should do so for this workout, even if they accrue minimal distance. Scale movement to one of the following.

Partner Assisted Handstand Walk: https://www.youtube.com/watch?v=C-T7wwVQgHI make sure not to push sets to failure!
Bear Walk:https://www.youtube.com/watch?v=jNwx_LsGgrc focus on position and control, not speed/total distance.

GYMNASTICS WORK:
5 Sets:
5 Muscle-Ups or Low Rings Banded Toe Up + Hip Up
10 L-Wipers

Notes
Banded Toe Up + Hip Up (video): https://www.youtube.com/watch?v=qjMRiekFfU0&feature=youtu.be

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