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Tuesday 09.25.2018

POSTED ON September 24, 2018

Tuesday | 09.25.2018

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Warm Up:
 
8 Scap Push-ups on elbows
10/10 Leg Swings
6/6 Split Leg Good Mornings
:15 Handstand Hold
 
x3
 
*Today make sure athletes know we will do the handstand
push up to the standard that was at this years open.
 
Prep and Skill:
 
EMOM 12min
 
1st min 5-7 Strict Pull-ups (weighted if possible)
2nd min 20 Alternating Bird Dogs
3rd min 3 TnG Deadlifts (working on building up to todays
Metcon weight)
 
Metcon: 9min Time Cap
 
*Compare to 171127 or use the open to compare 03.11.18
*Beginner may do the option of beginner from the open, hand-release push-ups to retest as well.
 
RX (Level 1)
 
“Diane”
 
21-15-9
 
Deadlift 225/155
HSPU
Intermediate (level 2)
 
21-15-9
 
Deadlift 185/125
HSPU – 1 Abmat allowed (no more than 1)
 
Beginner (Level 3)
 
21-15-9
 
Deadlift 165/115
4in Deficit Push-ups
 
Cool Down:
 
Complete 30 Turkish get ups with a moderate weight

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