Benchmark WOD “Diane”

May 4th, 2021

Comments: 0
Category: Uncategorized

Benchmark WOD “Diane”

Michael

Primarily Indoors
Warm-up
1:00 Bike Moderate Pace
Half Tabata Bike
1:00 Bike Moderate Pace

Then with Mini Bands

2 Rounds
:40 Work/:20 Rest and Switch
-Monster Walk
-Glute Bridges
-Pike Push-Ups with Band Around Wrists
-Floor Angels (No Band)

Skill
Handstand Push-ups

WOD
*At 0:00 Complete
“Diane”
21-15-9
Deadlifts 225|155
Handstand Push-ups*

At 15:00 Complete
21-15-9 (16-10-6)
Calorie Bike
Toes to Bar

Schwinn Bike = 31|24 – 22|15 – 13|9

* HSPU Sub Options
1. Push-ups x 2 or Modify to 30-20-10
2. Seated DB Strict Press at a weight you can get 10+ reps at.

Level 2- 185|115
15-12-9 Toes to Bar
Level 1- 135| 95, Push-ups
Single Leg V-ups
ADV – 30-20-10 Bike, T2B

Extra Work
EMOM5
5 Snatch Grip Behind the Neck Push Press

EMOM5
3 Snatch Grip Behind the Neck Push Press