Main Site Daily WODs

Diane

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Friday 040917

Three rounds for time of:

40 pound one armed Dumbbell Snatch, alternating left and right, for 30 reps

30 Pull-ups

Sunday 040912

Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?

Monday 040913

In 20 minutes how many seconds of L-sit time can you total?

Wednesday 040908

For time:

25 Burpees with 30-pound dumbbells, 25 L Pull-ups

20 Burpees with 30-pound dumbbells, 25 L Pull-ups

15 Burpees with 30-pound dumbbells, 25 L Pull-ups

In essence, this combines the burpee with the thruster.

Thursday 040909

For as long as you can continue, up to 30 minutes:

1 Muscle-up every 15 seconds

OR

10 Pull-ups and 10 dips every minute

Friday 040910

Repeat 5 rounds for time of:

10 Dumbbell squat cleans (taken from ground each rep)

10 Dumbbell overhead lunges (alternating: left & right legs)

10 Dumbbell thrusters

Sum bodyweight and dumbbells' combined weight, and divide by time in seconds for score. Post score to comments.

Sunday 040905

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Rope climb, 3 trips

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Monday 040906

Run 5K

Wednesday 040901

Deadlift 3-2-2-2-1-1-1-1-1