Gymnastics/Weightlifting Conditioning, Short-Mid Duration

Regionals 2017 WOD 4:
For time:
60’ handstand walk
10 toes to bar
10 kettlebell deadlifts

Then:
60-12-12
60-14-14
60-16-16

Kettlebell Deadlift: SC=2 heavy DB or KB, RX=2x53/2x35, RX+=2x70/2x44

Weightlifting Strength Development Progressive Series- Week 5 of 12

Conventional or Sumo Deadlift:
Load:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: ME x 81%

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Set up cones and do a complex direction-change circuit
Strength: Pull-up negatives, with or without false grip: accumulate 20

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Get a light band for the warm up; wear wrist wraps.