Skill Work:
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
WOD:
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Score: Total time
Intended Stimulus: 6-12 Min
Intermediate:
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups
Beginner:
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups
Home Workout:
10-9-8-7-6-5-4-3-2-1 reps for time:
Double-dumbbell deadlifts
Handstand push-ups
– Substitute pike push-ups if no wall space is available.
Movement scaling options:
Deadlifts: Load, range of motion, sumo deadlifts
HSPU: Reps, range of motion, pike push-ups, dumbbell presses
Cool down / Post-Workout Skill Work:
1 set:
1:00 elbow-to-instep/leg
1:00 scorpion stretch/side