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Friday 180316 Open WOD 18.4

Lots of firsts for 18.4! We have a Benchmark Girl WOD to begin the workout… it is called Diane, contains moderately heavy deadlifts and handstand push ups in the familiar rep scheme of 21-15-9. Diane has shown up in Regionals in past years… but never in the Open. If that is completed in the 9 minute time cap we also have individuals doing handstand WALK after getting in some even HEAVIER deadlifts in that same 21-15-9 pattern. Don’t worry if you can’t do any of that… there are some FUN scalings for everyone! Unknown and unknowable is ALSO infinitely scalable.

This week, handstand push ups are scaled to push presses

Friday’s WOD is OPEN WORKOUT 18.4
7 and 9am and again at 3 and 5pm, Open Training Hour at 4pm

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
Time cap: 9 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 102kg then 143kg Women deadlift 70kg then 93kg
Scaled: (Ages 16-54)
Men deadlift 61kg and perform hand-release push-ups,
then deadlift 83kg and bear crawl
Women deadlift 43kg and perform hand-release push-ups, then deadlift 61kg and bear crawl
Men deadlift 83kg and push press 43kg, then deadlift 115kg
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 56kg and push press 29kg, then deadlift 75kg
and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 52kg and perform hand-release knee push-ups, then deadlift 70kg and bear crawl
Women deadlift 36kg and perform hand-release knee push-ups, then deadlift 47kg and bear crawl

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