WOD – Wed, Nov 9
Warm-up
SPECIFIC WARMUP
DEADLIFT LOADING WARMUP
1×5 50% 1RM
1×5 60%
Deadlift (E3MOM 5×3
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
1×3 70-75%
1×3 75%
1×3 80%
1×3 85%
1×3 85-90%)
Working sets off of 1RM climbing with good mechanics
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
INTERMEDIATE
Deadlifts (225/155 lb)
Handstand Push-Ups
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
INTENDED STIMULUS
- 3:00-12:00,
- Deadlift loading that can be done for 10+ unbroken reps.
- Utilize a handstand push-up variation that can be completed for 5+ unbroken reps.
- Previous Diane variations completed on Feb 4th and Apr 16th of this year.
Cool Down
Accumulate:
2:00 foam roll lower back
2:00 foam roll upper back
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
:30 jumping jacks
:30 alternating single-leg toe touches
:30 alternating T push-ups
:30 BB good morning
:30 feet elevated shoulder taps
– Rest :10 between sets.