Tuesday, April 29th

WARM-UP
400m Run/500m Row
10 Pass Throughs
10 Push-ups
10 Back Extensions (on GHD)
10 Wall Balls
4x15 second Plank Holds
5xDeadlifts @ 50% of your WOD weight

WOD
"Diane"
21-15-9
Deadlift (225/155) (185/115) (155/95) (135/65)
HSPU

Deadlift Movement Demo (Click for link)
HSPU Movement Demo (Click for link)

September 30th: Diane

Warm up:

500 m row/400 m run

Burgener warm up with PVC

15 PVC/15# bar squat cleans

15 PVC/15# bar deadlift

5 wall walks

30 second handstand hold

Strength:

Squat Clean

1-1-1-1-1-1-1

(3 position squat clean: high hang squat clean, hang squat clean, full squat clean)

WOD

"Diane"

21-15-9

Deadlift (225/155) (205/135) (185/115)

Handstand push ups

Rhymes with Fry-Ann............

How does everyone feel after all of those Tuck jumps? yeah bet now Double Unders are on your GOAT list.... So since I am not as EVIL as everyone says.. lets see if you used your skill work for good practice... 

"DIANE"

21-15-9

Deadlifts 

HSPU

rx: 225/155 

b: 195/125 

C:165/95

**hspu as RX are to be done with no ab mat, you can SCALE to a ab mat, or a pike push up with the box.
**we will have the white board set up for heats. hope to get about 10-12 athletes in one heat, so sign up when you arrive to the box. Look at your journals to compare your times!

Click here for Pike Push up movements