Lifting: 5RM Deadlift
Wod: “Detention”
Complete as many rounds as possible in 12 mins of:
6 Handstand Push-ups
9 Deadlifts, 225/155 lbs
30 Double Unders
GENERAL The deadlift is a big focus of this two part workout Looking for athletes to complete at 4-6 rounds in “”Detention”” This works out to a round every 2-3 minutes
DEADLIFTS Choose a weight here that you can complete 21+ reps unbroken when fresh Within the workout, the 9 reps should be completed in 2-3 quick sets
STRICT HANDSTAND PUSH-UPS Choose a rep scheme or variation that allows you to complete the 6 reps with 1 break Some common subs include: Reducing Reps Strict Handstand Push-ups with Feet on Box Click Here Double Dumbbell Strict Press
DOUBLE UNDERS Choose a rep scheme or variation that you can ideally complete unbroken each time Some common subs include: Reducing Reps 30 Seconds of Double Under Practice 45 Single Unders (1.5x)