A
Specific Skills
DEADLIFT EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
LIGHTWEIGHT BARBELL
10 Deadlifts
MODERATE BARBELL
2 Sets of 5 Deadlifts
1 JUMP FROM WOD WEIGHT
5 Deadlifts
HANDSTAND
0:10
Handstand Hold
Single Dumbbell Overhead Hold (both hands hold 1 dumbbell horizontally)
10
Handstand Shoulder Shrugs Single Dumbbell Presses (both hands hold 1 dumbbell horizontally)
3 Strict Handstand Push Ups
or
3 Dumbbell Push Press
B
DIANE (+)
On A 20:00 Clock athletes will complete “DIANE”
21-15-9:
Deadlifts (225/155)
Handstand Push-ups
[Kilos = 102.5/70]
*Score 1 = Time it takes to complete the workout.
In remaining time. . .
Athletes will Build to A Heavy 3 Deadlift
*Score 2 = Heaviest Load
