Monday (Part II)

WORKOUT 20.3 movement standards 
            

FUNday WORKOUT 20.3

WORKOUT 20.3

  For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. 
♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

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

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

Thursday

How to Watch the WORKOUT 20.3 Announcement

Wednesday

PLYOMETRIC WOD

Warm Up – 10 minutes 

• Single Leg Box Jump x 7 reps per side
• Depth Drop Jump x 5 reps
• Heidans x 7 per side
• Chin Up Hop x 5 reps (same as a pull up hop but palms facing inward)
• Push Up Hop to Box x 7 reps
• V-Sit Up Snap x 15 reps

Cool down and stretch 

THE UNBREAKABLE BOND

Tuesday

3 Rounds for TIME of:
 400m RUN
 12 Pull-UPs
 400m RUN
 12 Bench Press (135/95)

Monday

If you want some more, take another shot at 20.2 or...