Warm Up:
2 sets
25 double-unders/50 single-unders
10 push-ups
2 sets
25 double-unders/50 single-unders
8 pike push-ups
2 sets
25 double-unders/50 single-unders
6 handstand push-ups
Skill Work:
On a 12:00 Clock:
Build up to a 5-rep deadlift
BENCHMARK WOD: Freestyle Diane
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Partition reps as needed.
Intermediate:
For time:
45 deadlifts (125/185 lb)
45 pike push-ups
Partition reps as needed.
Beginner:
For time:
45 deadlifts (95/135 lb)
45 push-ups
Partition reps as needed.
Movement scaling options:
Deadlifts: Load, DB options
Handstand Push-Ups: Decrease reps, push-ups, DB shoulder-to-overheads, pike-push-ups
Alternate Workout:
For time:
90 single DB or kettlebell deadlifts (50/35 lb)
45 push-ups
Partition reps as needed.
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 standing toe touch
:30 thread the needle/arm