Well well well ... a deadlift and handstand pushup combo and both in pretty decent volume! Also a movement we've never seen in the Open - the handstand walk! All around a very interesting wod.
Here's what it looks like:
9 minute time cap
Part 1: Complete 21-15-9 reps of Deadlifts (155/225) and Handstand pushups
Scaled: 21-15-9 of Deadlifts (95/135) and Hand Release Pushups
In the remaining time, complete
Part 2: 21-15-9 of Deadlifts (205/315) and 50' Handstand walk
Scaled: 21-15-9 of Deadlifts (135/185) and 50' Bear Crawl
There is one score only for this whole sequence (Part 1 and Part 2) and that is your total reps achieved by the end of the 9 minutes.
As always, any Rx score beats any Scaled score so if you are able to do reps of the deadlift at the Rx weight then do so. After that you may attempt reps of hspu (as long as it is safe to do so) or you may continue with the scaled variation of the workout
For most people who are able to do both the deadlift weight and the handstand pushups, Part 1 will be the majority of your workout. For some top competitors, Part 1 may take less than 3 minutes!
There are some specific guidelines for the measuring of reps for HSPU and criteria for the Handstand walks and Bear Crawls. Your coaches will review these standards prior to each class. If you are attending Friday Night Lights or one of our other Open times, then you need to be familiar with the standards prior to coming in!
Coaches as always reserve the right to pull anyone from doing handstand pushups who is not executing them safely.
Good luck and have fun!
TRAINING FRIDAY - SATURDAY
WARM - UP: time dependent for bigger classes
3 rds - 10 deadlifts with an empty bar, 8 dowel dislocates, 6 HR pushups
WOD: See details above. For more information, visit THIS PAGE