Warm-up
Coach’s choice
WOD prep
Handstand Push-ups and dead lift
WOD
The Game of Death
21Deadlifts (225, 155)
21 Handstand Pushups
800 M Run
15 Deadlifts
15 Handstand Pushups
600 M Run
9 Deadlifts
9 Handstand Pushups
400 M Run
*If you can complete 10 unbroken handstand push ups, start the workout as-prescribed. If at any point you cannot do 2 unbroken reps , finish the workout with regular push-ups.
Find a variation of the handstand push-ups that challenge upper-body gymnastics strength.
Option 2:
21Deadlifts (185,125)
21 Handstand Pushups
800 M Run
15 Deadlifts
15 Handstand Pushups
600 M Run
9 Deadlifts
9 Handstand Pushups
400 M Run
*Do as many handstand push-ups as possible in 2 sets. If you do not finish 15 reps, complete the round using push-ups.
Option 3:
15 Deadlifts (135,95)
15 Box Handstand Pushups
600 M Run
12 Deadlifts
12 Box Handstand Pushups
400 M Run
9 Deadlifts
9 Box Handstand Pushups
200 M Run
*Scale Dead lift load as needed.
*Find a variation of the handstand push-ups that challenge upper-body gymnastics strength.
Hand stand push-up options:
1. Box from feet or knees
2. Pike position(stink bugs)
3. Dumbbell push press
4. Scale volume
Post WOD
Banded hamstring stretch 2 minutes per side.
The Game of Death: 17:20 | 130# DL | Box HSPU from Feet
Pull Up Density Training: EMOM10 x 3
Nice to see CJ this morning!
Wod: 18:47 @ 185#…HSPU at 10-7-5
Runs as Rx…so I had that going for me…which was nice!
16:23 rx with strict HSPU
20:58 @ #205
18:24
Deadlifts: 135# (accidentally did 12 reps in the last round instead of 9)
Handstand push-ups: 15/12/9 (I think I could have done RX)
Bike instead of run: 50/35/25 calories (well, that part sucked!)