Warm Up:
2 sets:
:30 jumping jacks
:30 alternating T push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
Specific Warm-Up:
3-4 sets:
8 unbroken deadlifts
5-8 unbroken handstand push-ups
– Rest 1:00-2:00 between sets.
– Build up to workout weight.
BENCHMARK WOD: DIANE
For time:
21-15-9:
Deadlifts (155/225 lb)
Handstand push-ups
Time Cap: 10 Minutes
Intermediate:
For time:
21-15-9:
Deadlifts (125/185 lb)
12-9-6:
Handstand push-ups
Beginner:
For time:
21-15-9:
Deadlifts (95/135 lb)
Pike push-ups
HOME WOD:
Equipment:
For time:
42 DB deadlifts
21 handstand push-ups
30 DB deadlifts
15 handstand push-ups
18 DB deadlifts
9 handstand push-ups
Bodyweight:
For time:
42 single-leg squats
21 handstand push-ups
30 single-leg squats
15 handstand push-ups
18 single-leg squats
9 handstand push-ups
Movement scaling options:
Deadlift: Load, DB options, good mornings
Handstand push-up: Pike push-up, seated DB press
Partner Diane:
For time with a partner:
42-30-18:
Deadlifts (155/225 lb)
Handstand push-ups
– Split work evenly.
– While one partner deadlifts, the other holds a handstand.
– While one partner handstand push-ups, the other holds the barbell at the hang.
Post-Workout Skill Work:
Build to a heavy 5-rep deadlift