Hey Folks!
Great work on todays long burn – lots of heavy deadlifts and some good practice movements.
Come on out for Friday nights throwdown between Mandie and Ambroise! It promises to be a good time (as per usual!)
[av_video src=’https://www.youtube.com/watch?v=9Ew4tuGD9J4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2q2p7y’]
Coaches Notes:
Wow – so pace yourselves on those HSPU and start kipping them early (if that works for you) or breaking the sets up very early on purpose. You don’t want to fail a handstand push up – or you’ll spend the rest of the time staring at the wall. Get through the deadlifts with some purpose, as that will likely be where you can make up some ground.
on the training for the day – it’s very skill based, so scale the movements as you see fit, to ensure you’re getting some rest in each round. The focus is on quality.
Open WOD 18.4:
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Strength:
Shoulder Press:
5×3 @~70%
Conditioning – “All kinds of gourmet ketchups”
E2MOM for 16 minutes:
1 Clean & Jerk @80%
3 muscle ups
5 Knees to elbows
7 Handstand Push ups
*Focus is quality. Control your breathing and heart rate.
Score is load used for the Clean & Jerk. Make notes of how things felt.
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