Specific Warm-Up:
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
BENCHMARK WOD: DIANE
For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups
Intermediate:
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
Beginner:
For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
Home Workout:
For time:
42 double-dumbbell deadlifts (35/50 lb)
21 pike push-ups
30 double-dumbbell deadlifts
15 pike push-ups
18 double-dumbbell deadlifts
9 pike push-ups
Movement scaling options:
Deadlifts: Load, range of motion, sumo deadlifts
HSPU: Reps, pike push-ups, dumbbell push presses, seated dumbbell presses
Post-Workout Skill Work:
4 sets:
:20 hollow rocks
:10 rest