“Once you carry your own water, you will learn the value of every drop.”
Primer:
30s Plate Deadlifts | 30s G2OH | 200M Run
30s Plate deadlifts | 30s HS Hold | 200M Run
30s Plate deadlifts | 30s HSPU | 200M Run
WOD: Delightful Diane
21 Deadlifts @225/155
21 Strict HSPU
400M Run
15 Deadlifts @225/155
15 Strict HSPU
400M Run
9 Deadlifts @225/155
9 Strict HSPU
400M Run
Performance: DL @ 225/155 | HSPU | 400M
Fitness: DL @ 185/125 | Shoulder Touches | 400M
Fit Light: DL @ 135/95 | 7-5-3 Wall Walks | 200M Run
5 Minute Rest
Strength: 100 Reverse Grip Bar Pull Ups
Sets of 5-20 in 12-14 Minutes
Bonus:
Gymnastics:
Strict Static Support Dips: 4xMax Effort. 60s rest between sets.
Hanging L Raises: 4x Max Effort 60s rest between sets
Rope Pull Ups: 4x Max Effort 90s between sets
Ring Push ups: 4x Max Effort 90s between sets
Weightlifting:
Front Squat – Heavy Single (no belt)
Block Snatch – 2RM
Floating Snatch Pull 3@98%, 3@103%, 3@108%
Weighted Plank 3x30s
HS Academy:
Strength: Back Squats 6×3 (climbing)
WOD: AMRAP 5 x 2
9 Thrusters @ 95/65
18 KB Swings @ 53/35
9 Cal Bike
3 Minute rest between rounds