03/17/18: 18.4

Reminder that we will be hosting 18.5 next Friday night @ 5pm.  We will not be hosting the workout on Saturday of next week.  Please plan to come hang, judge, workout, have some food and beers and enjoy completing the Open!

Today’s Workout – 7am/8am Only –

  • Conditioning – Teams of 2 – For Time
    • 40 Deadlifts (Sx = 95#/65# – Rx = 155#/105#)
    • 40 DB Push Press (Sx = 30#/20# – Rx = 40#/30#)
    • 40 Synchro Burpees
    • 30 Deadlifts (Sx = 115#/75# – Rx = 185#/125#)
    • 30 Push Press (Same)
    • 30 Synchro Burpees
    • 20 Deadlifts (Sx = 135#/95# – Rx = 205#/135#)
    • 20 Push Press (Same)
    • 20 Synchro Burpees
    • NOTE – While Partner A deadlifts, partner B must be hanging from pull up bar.  While Partner A performs push presses partner B must perform a handstand hold or hold a plate overhead.  Burpees are synchro or one partner can take on more if the team decides.  i.e. for the 40 synchro it is 80 total burpees.  One person can do 50 and the other do 30.  Both partners can do burpees at the same times.
  • Accessory – 3 x 10 Press Ups + 2 min each leg glute mobilization

9am – 18.4 For Time (9 min time cap)

  • 21-15-9 reps of
    • Deadlift (Rx = 225#/155# – Sx = 135#/95## – Masters 55+ – 185#/125# – Masters 55+ Scaled – 115#/80#)
    • Handstand Push Ups (Sx = Hand Release Push Ups – Masters 55+ Push Press 95#/65# – Masters 55+ Scaled = Hand Release Knee Push Ups)
  • 21-15-9 reps of
    • Deadlifts (Rx = 315#/205# – Sx = 185#/135# – Masters 55+ = 255#/165# – Masters 55+ Scaled – 155#/105#)
    • 50 ft Handstand Walks (Sx = Bear Crawls – Masters 55+ = Handstand Push Ups – Masters 55+ Scaled + Bear Crawl)

NOTE – There is a decent amount of set up today for handstand push ups, handstand walks, and bear crawls.  We’ll need to be mindful of each other when moving across the floor.  We will be using cones for the 5ft markers on the handstand walks.  The cones will be set up for a total of 25ft.  We will need people to help measure the athletes for HSPU.  We will use dry erase marker on the wall and wipe it off at the end of the day.

Textbook Kev