Tips and Strategy for 18.4
Warm-up: This is a fast and furious workout. Your motor needs to running when we say go. Warm-up the deadlift by rowing and doing some moderately heavy deadlift. Warm-up the handstand push-ups/push-ups by doing some strict press and some push press. Spend a little bit of time upside down on your hands to get those shoulders activated. Do not get to amped up about the handstand walk because you only have 9 minutes to get there. Most will not get to the handstand walk. Instead focus on Diane and the 21 heavy/315# deadlift to follow.
WOD : Open 18.4
For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk
Time cap: 9 min.
This will be a challenge to everyone in the box. Come with a great attitude and things will go well. The setup may take some time so know what your movements requirements and standards are, what the weights are that you use and how you intend to attack this workout. Answer as many questions as you can by reading through the information on the games web page. This is going to be a hectic 9 minute workout.