FUNday: OPEN WOD 18.4

Workout 18.4

Diane
21-15-9 reps of:
 Deadlifts (225/155)
 Handstand push-ups

        then...
21-15-9 reps of:
 Deadlifts (315/205)
 50-ft. handstand walk after each set

TIME CAP: 9 minutes  

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Related: 
Nicole Carroll's Tips and Demo for Open Workout 18.4  

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Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Thursday

4 Rounds for QUALITY:  500m ROW- Anchor RUN  10 Knees to Elbows  20 Hollow Rocks

*Alternate between Run/Row each round

Stephen Hawking was diagnosed with ALS at 21 & given just 2 years to live. Not only did he defy the odds for 52 years, even as his body failed him, his mind soared. 

Wednesday

For MAX Reps at each station:
 Tabata Med-ball Cleans
   Rest 1 minute
 Tabata PushUPs
   Rest 1 minute
 Tabata KB Swings (53/35)
   Rest 1 minute
 Tabata Hollow Rocks

Tabata interval= 20sec of work followed by 10sec of rest for 8 intervals

Tuesday

Clean & Jerk: 3-3-3-3-3

It's all about your PERSPECTIVE

Monday

Take another shot at 18.3 or I'll have a similar WOD for you to complete. 

Workout 18.3

2 Rounds for TIME of:
100 double-unders
  20 overhead squats
100 double-unders
  12 ring muscle-ups
100 double-unders
  20 dumbbell snatches
100 double-unders
  12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes