PRIMER:
2 Rounds
1 Min Jumping Jacks
10 PVC Pass Thrus
10 Slow reverse grip shoulder presses with PVC
10 Single Leg Good Mornings
30s Arch Hold On Floor
SPECIFIC WARMUP:
Alternating Efforts
7 Deadlifts – 2s Pause at Knees (light)
2 x
10 Ft High Hip Bear Crawl + 3-5 Piked HSPU with feet on ground
5 Deadlifts
2 x 1 Wall Walk + 3-5 Piked HSPU
3 Deadlifts
2x 5s HS Hold + 5 HS SHoulder Taps + 1 Negative HSPU (can do this piked)
3 Deadlifts
5 HSPU (piked or push ups)
3 Deadlifts
10 Ft HS Walk (bear crawl or shoulder taps)
WOD: WVG 10: Diane
21-15-9 DL | HSPU
DL @ 225/155
9 Minute Time Cap
Modification:
HSPU Modification:
42-30-18 Shoulder Taps
5-4-3 Wall Walks
21-15-9 Piked HSPU
21-15-9 Push Ups if you’re great at push ups double the number
Dumbbell:
21-15-9 DOuble DB Deadlifts
HSPU
Bulletproof Shoulders:
21-15-9 Deadlifts
100 Ft Bear Crawl
Bodyweight Version:
75-50-25 Good Mornings
21-15- 9 HSPU