FRIDAY OPEN 20.3 oct 25, 2019

NO CLASS SATURDAY.  BE SURE TO GET YOUR 20.3 DONE TODAY.


Warm up

3 Rounds, at very low intensity:

1:00 Light Row

3 Walkouts

5 Empty Bar Good Mornings

5 Empty Bar Stiff-Legged Deadlifts

12 AbMat Sit-Ups

Load a light load onto the barbell (about half of the working load of your “Diane” weight).

At low intensity, 1 round:

3 Deadlifts, :10s HS Hold

3 Deadlifts, 1 Wall Walk

MOBILITY

Banded Hamstring Distraction: 1-2 Minutes Each Side

Pike Stretch: 2 Minutes

Lacrosse Ball Hamstring Stretch: 2 Minutes Each Side

OPEN 20.3

21 Deadlifts, 21 Handstand Pushups

15 Deadlifts, 15 Handstand Pushups

9 Deadlifts, 9 Handstand Pushups

Pounds – 225/155    

Directly into…

21 Deadlifts, 50′ Handstand Walk

15 Deadlifts, 50′ Handstand Walk

9 Deadlifts, 50′ Handstand Walk

Pounds – 315/205    

With a 9:00 Time Cap:

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.