Warm-up Drills
I. Row 3 Minutes
II. Coach’s Choice
III. Mobility
Impact/Focus: Diane Prep & Some Math
*Warm-ups sets, reps & Handstand prep tasks will be assigned during the whiteboard brief.
5 Round, on the 3:00
Complete Deadlift & Handstand tasks within the 3:00 window
I. Deadlift Options
Deadlift 5 reps @ Diane prep weights, climbing across or maintaining weight.
Deadlift 65%,75%,85% x 5 reps each before finishing the final round at 225/135 or respective to the MetCon weight targeted today.
II. Kick-ups, Balancing, Handstand Strict or Kipping reps, Hanstand Negatives, etc… Pick a skill that sharpens and primes for the Handstand Movement for Diane. Working time should be held to :20 to :30 seconds.
Post scores to comments.
“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.
Skill Development
Choose one of the following options for a cool down activity Post Benchmark “Diane”
I. Row
2 rounds of
(Row x rest time)
:30 on x :30 rest
:30 on x :25 rest
:30 on x :20 rest
:30 on x :15 rest
:30 on x :10 rest
:30 on x :05 rest
:30 on x 2:00 rest
II. Run 3 x 2-400m
III. Double-under Skill Practice
IV. SPIKEBALLLLLLLL!!!!
Post scores to comments.
