31st October 2019

WOD WOD, November 1, 2019

October Benchmark “Diane”

Warm-up
Friday Funday: Games

A) PVC Stick game
B) Burpee worm race
*Lighten the mood, set the tone, have some fun with it
C) Banded monster walks

Accessory
"Diane" specific WOD prep

Strength/Prep #1 – EMOM 8

Min 1: 12 KB swings – you pick the weight
MIn 2: 100m Run

Strength/Prep #2 – E2M x4

5 Deadlifts @ 40%ish
3 HSPU (or variation for WOD)

Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

*10min cap
Scale accordingly to make the cap

OPTIONS:
DL: Reduce weight ( ie 60 %1RM maxium load!
HSPU: Open standard/abmat/KB or DB push press

COOL DOWN
Post WOD back / shoulder level up x 2 sets

Cat Cow x 10
Rocking adductor x 5 pside
T spine rotation x 5 pside
Alt scorpion x 5 pside

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