3.16.18

WORKOUT 18.4

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 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl