TUESDAY 7-2-19

In observance of Independence DayThursday July 4th we will have ONLY 1 CLASS AT 8AM all other classes cancelled happy 4th

Warm up


200 m run

– 20 Banded Good Mornings –

– 16 Hollow Rocks

12 DB Deadlifts (6/

– 8 Pausing Hip Extensions (2s at top)

Deadlift Warmup

2 rounds, first with an empty barbell, and second with a very light load.

5 Good Mornings

5 Stiff-Legged Deadlifts

5 Regular Deadlifts

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

Handstand Walk Practice*

4s Negative, 1s Pause in bottom. Regular stand.

Sets #1+2+3 – 35% of 1RM Deadlift

Sets #4+5 – 40%

At the start of each window (0:00, 2, 4, 6, and 8), athletes complete the tempo deadlifts. This will take approximately 30 seconds. In the time remaining (approx 1:30), athletes have handstand walk practice time.


Here, we can cater to our current handstand walk level. If we thrive in this movement, we can move towards obstacles, turns, or even walking for speed. If we are working towards our first handstand walk, or the consistency of the movement, below are two drills to start with today to refine those mechanics.

SCALE walk with

Handstand Weight Shifting

Box Shoulder Taps

WOD 12 min cap

For Time:


Strict Pull-Ups

Strict Handstand Pushups


For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Barbell Pounds – 225/155

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