Sample StrengthRx WOD 464 - 3/11/2022
A1. Dual DB Staggered Stance Straight Leg Deadlift; 6-8 Reps/Side x 3 Sets; 21X1; Increase Each Set; Rest 1:00 Minute
A2. Dual DB Biceps Curl; 10 Reps x 3 Sets; 11X1; Rest 1:00 Minute Between Supersets
Recommended Scaling Options:
Dual DB Staggered Stance Straight Leg Deadlift;
RX: Increasing Effort - Tough Final Set
Dual DB Biceps Curl;
RX: Light Effort - Challenging Sets
B. Every 4:00 Minutes x 3-5 Sets; At Sustained Effort
9 Strict Handstand Push Up
12 Sit Up
15 Dual DB Box Step Over; 35/20 lb per Hand
Recommended Scaling Options:
Strict Handstand Push Up;
RX: Strict - Body Weight
Scaled: Pike Push Up or Ring Dip
Dual DB Box Step Over;
RX: Light Effort - 35/20 lb per Hand
RX+: Light Effort - 50/30 lb per Hand
*Note: If you can no longer complete the workload prescribed within 4:00 minutes stop performing sets*