Deadlift Build to a Heavy Single
“Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders
L2 DU Subs: Reduce Reps 60 Single Unders 30 Seconds of Double Under Attempts HSPU Subs: Reduce Reps Dumbbell Strict Press L1 DB/KB Strict Press 9 DL or Hip Hinge (Bar to Knee) 30 Singles
With strict handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high heart rate. Although these numbers appear small on paper, they are not as innocent as they look. While athletes are capable of holding on for a couple rounds unbroken, fatigue will likely start to set in somewhere around the halfway point. Reaching failure on any movement means a much longer recovery time between repetitions. Breaking all of today’s movements once to twice may seem conservative at first, but maintaining a rep scheme on purpose over the course of the 12 minutes is more beneficial than breaking up reps because you are forced to.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Midline Every 2:00 x 6 Rounds: 6 Toes to Bar
10 GHD Sit-ups