WARM UP – MOBILITY
Alternate:
KB Windmills, Arm Bars & Presses
Single Leg G-Mornings, Glute Bridges, Hollow Holds
KB Windmills, Arm Bars & Presses
Single Leg G-Mornings, Glute Bridges, Hollow Holds
WOD A
DEADLIFT X 3
In 15 mins, alternating sets:
-Build to a heavy – NOT MAX. Deadlift triple for the day
-Work up to a challenging HSPU single – kipping or strict. If you aren’t able to do HSPU’s yet, work on Negatives or Wall Walks + HS Hold
-Build to a heavy – NOT MAX. Deadlift triple for the day
-Work up to a challenging HSPU single – kipping or strict. If you aren’t able to do HSPU’s yet, work on Negatives or Wall Walks + HS Hold
WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————
Kipping HSPU allowed for Rx
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————
Kipping HSPU allowed for Rx
DIANE – STRICT
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
10-12 Arnold Presses
15-20 GHD Hip Extensions
10-12 Arnold Presses
