Wednesday, December 31, 2014

Wednesday - WOD 316 - Swinging dianne

Skill: (15 minutes)
Max on a lift of your choice. 

Example... Clean, Clean amd jerk, snatch, back squat, front squat etc.

But pick only 1, 

WOD
Diane ladder
As far as possible in 15 minutes
1 deadlift
1 handstand pushup (1 abmat for Rx, 2 for scaled)
2 deadlifts
2 hspus
3 deadlifts
3 hspus
And so on..

Weight for deadlift...
Rounds 1-3 135/95
Rounds 4-6 185/115
Rounds 7-9 225/155
Rounds 10 and on 245/170
*use 1 bar and add weight

OT
30 ghd situps

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