WARMUP
10 min AMRAP
1 min cardio
3 up dog to down dog
3 inchworms w push-up
5 KB Deadlift
5 KBS
10 DB strict press
:30 handstand or plank hold
Then…
Coach’s BB Warmup
STRENGTH
Deadlift
5-3-1-3-5 @ 60-70-80-70-60
WOD
“Diane”
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
*Handstand push-ups start at full extension with feet against the wall and the elbows locked out and the rep is completed with the elbows locked out and feet against the wall.
**If you are going for the board, you must have a judge or a video
Intended Stimulus
“Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.
SCALING OPTIONS:
Intermediate
21-15-9
Deadlifts (155/105 lb)
Push-Ups
Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups
NOT OPTIONAL POST WOD
5-10 min foam roll
CrossFit Reserve 