Warm-up Drills
I. Coach’s Choice
II. Mobility & Foam Rolling
*Warm-up Drills and movements today will emphasize the Handstand Push-up and the Barbell Deadlift in preparation for the Benchmark Workout “Diane” described below.
“Diane”
Complete this benchmark WOD for time
21-15-9 reps of
Deadlift (225/155lbs)
Handstand Push-ups
Notes: Scaling will follow the work established the past few weeks regarding metcon work with the Barbell Deadlift and Handstand Push-ups/Scaling Progressions in progress.
Post scores to comments.
Recovery & Midline Assistance Work:
Pace as needed post Benchmark “Diane”; if gas is still left in the tank then by all means, get some, ninjas.
Versus a 10:00 Running Clock
Row 100m
10 x GHD/Abmat Sit-ups
Row 200m
15 x GHD/Abmat Sit-ups
Row 300m
20 x GHD/Abmat Sit-ups
Row 400m
25 x GHD/Abmat Sit-ups
Row 500m
Post scores to comments.
Diane: 4:29 (2 ab mats)
Diane: 18:23 with an abmat + skinny 10# plate.
“Diane” : 7:45 (155#/SBs)
Other thing : up to 25GHDs in time cap.