Friday, 16 March, 2018
WARM UP – MOBILITY
Explain WOD/movement standards
–
1 Round:
15-20 RDL’s w/empty bar
15-20 Banded Shoulder Press
50′ Bear Crawl
10-15 Hollow Rocks
8-10 Single Leg G-bridges /side
WOD A
CROSSFIT OPEN WOD 18.4
For time:
21 deadlifts 225/155lb
21 handstand push-ups
15 deadlifts 225/155lb
15 handstand push-ups
9 deadlifts 225/155lb
9 handstand push-ups
–
21 deadlifts 315/205lb
50-ft. handstand walk
15 deadlifts 315/205lb
50-ft. handstand walk
9 deadlifts 315/205lb
50-ft. handstand walk
—
-Add uncompleted reps as seconds, every 5′ HSW = 1 rep
CROSSFIT OPEN WOD 18.4 – SCALED
For time:
21 deadlifts 135/95lb
21 handstand push-ups
15 deadlifts 135/95lb
15 handstand push-ups
9 deadlifts 135/95lb
9 handstand push-ups
–
21 deadlifts 185/125lb
50-ft. bear crawl
15 deadlifts 185/125lb
50-ft. bear crawl
9 deadlifts 185/125lb
50-ft. bear crawl
—
-Add uncompleted reps as seconds, every 5′ BC = 1 rep
ACCESSORY
1) 3 Super Sets:
10 DB Arnold Press
15 GHD Hip Extensions
20 Banded Face Pulls
-Rest 2 mins-
—
3) 3 Super Sets:
20 Russian Twists
10 V-ups
20 Russian Twists
10 V-ups
-Rest 60-90 secs-
