Tuesday 04.02.19 – Rx

In Rx, WODs by MaxwellLeave a Comment

5 Rounds for Time:
10 Handstand Push-ups
5 Deadlifts (315/225lbs)

If you can't do Handstand Push-ups, watch the videos below to determine the appropriate scale for you.

The deadlifts should be heavy, don't does lose quality mechanics for speed or weight. Decrease the weight if needed

Scale 1

5 Rounds for Time:
10 Handstand Scale*
5 Deadlifts (225/170lbs)

Scale 2

5 Rounds for Time:
10 Hand-Release Push-ups
5 Deadlifts (70/50# DBs)**

Scale 3

5 Rounds for Time:
10 HR Knee Push-ups
10 KB Deadlifts***

General Note: As you can see the movements become easier. A hand-release push-up is easier than a handstand scale. A hand-release push-up on your knees is easier than a hand-release push-up. Pick the appropriate movement based on your skill level. You can mix and match scales.

*Pick an appropriate handstand scale from the videos below and do 10 reps. If you can do 7+ reps of the scale, but not 10, do however many you can. If you cannot do at least 7 reps, choose an easier scale.

**If you don’t have a barbell, use dumbbells. Use something heavy, and be sure to maintain form. If the weights are too light, add a few reps.

***If you don’t have dumbbells use, a heavy kettlebell or two heavy kettlebells. You can also use a sandbag or a medicine ball.

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