Monday 03.19.2018

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold/Plank
5 x Deadlift
10 x Push-ups
10 x Banded Goodmornings
III. Mobility

“Open Workout 18.4”

For time:
21 x Deadlifts (225/155)
21 x Handstand Push-ups
15 x Deadlifts (225/155)
15 x Handstand Push-ups
9 x Deadlifts (225/155)
9 x Handstand Push-ups
21 x Deadlifts (315/205)
50-ft. Handstand Walk
15 x Deadlifts (315/205)
50-ft. Handstand Walk
9 x Deadlifts (315/205)
50-ft. Handstand Walk

Time cap: 9 min.

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the oor for the handstand walk. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and nally, 9 deadlifts and a third 50-ft. handstand walk.
The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your nal score. During the workout, be sure
to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your nal rep count and an additional eld for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.


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