What’s the WOD?

WARM UP

Using an empty bar, complete:

2 rounds of:

1 min of double unders/attempts

5 deadlifts

5 cleans

5 push press

5 back squats

5 good mornings

SWOD

Take 15 min to find 3RM Back Squat

Review proper Deadlift technique. (Its a leg workout…not a back workout!)

This WOD is going to punish your back if not done correctly. Please ask your coach for help if you need it!!

Points of performance:

  • Neutral stance, feet under hips
  • Keep the bar close
  • Butt back
  • Chest up
  • Head in-line (neutral)
  • Shoulders over or slightly in front of bar
  • Stay back on your heels
  • Keep arms straight
  • Drive through your heels

WOD - “Dirty Diane”

21 – 15 – 9

Deadlifts (185/125)/HSPU (kipping ok)

[scaled - DL (135/95)/push ups]

rest 90 seconds

15 – 9 - 6 Deadlifts (225/175)/HSPU (strict)

[scaled - DL (185/125)/incline push ups or deficit push ups]

rest 90 seconds

7 – 5 – 3 Deadlifts (275/195) HSPU (6 ” deficit)

[scaled - DL (215/155)/HSPU (kipping or with knees on box)]

 

Location


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