Warm Up:
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
Skill Work:
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
10 Min or less
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
Masters 55+ option:
For time:
21-15-9
Deadlifts (125/185 lb)
Double-dumbbell push presses (20/35 lb)
Movement scaling options:
Deadlifts: Load, range of motion, sumo deadlifts
Handstand Push-ups: Load, range of motion, sumo deadlifts
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg