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WOD – Wed, Nov 9

Warm-up

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.

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%)

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
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