Warm up:
row 500 meters
burgener warm up
10 each of:
- squats
- pull ups
- ring dips
- deadlift, 95/65
- pistols (alternating)
WOD:
“Trailhead”
for time:
4 rounds of the couplet:
7 Deadlift, 275/190
3 muscle ups (12 pull ups/12 ring dips)
then…
40 alternating pistols
then…
3 rounds of the couplet:
row 20 calories
15 handstand push ups
There is a 30 minute cut off for this workout and as such the workout will be scored as a games workout. For every rep (or calorie) not completed within the 30 minute time cap there will be a 1 second penalty. For example, if a whole round of the last couplet is left uncompleted, your total time for the workout will be 30:35 and if only 5 reps are left uncompleted the score would be 30:05.
RX movement standards:
Deadlift: the plates must touch the ground on every rep with fully straight arms. At the top of the movement knees and hips must both be locked with the shoulders behind the bar.
Muscle ups: at the bottom of the movement both the elbows and shoulders should be in full extension. At the top, elbows must lock out. At no point in time can the feet come above the bottom aspect of the rings.
Pistols: the crease of the hips must pass below the top of the knee at the bottom of the rep. At the top the knee and hip of the leg must both be fully extended and balance under control BEFORE the other foot touches the ground. You MUST alternate legs on every rep. Should a rep not count, you must repeat that rep on the leg that the rep was missed on before continuing on to the next leg.
Handstand push ups: movement starts with arms fully locked out. At the bottom the head must touch the ground and the rep is completed with arms once again fully locked out with heels touching the wall and legs fully extended.
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