WARM UP – MOBILITY
Big dynamic warm-up and stretch out: Hips, hamstring, thoracic, overhead
Midline warm-up & activation
Tech: Handstand holds and walking progressions
WOD A
Handstand skill work/testing: 8 min to establish you best free standing balance and your best unbroken HS walk.
If you don’t have these skills to test, continue to practice holds and/or moving your hands with walking progressions.
*Handstand Hold*
Max static handstand hold
*Handstand Walk*
Max distance Handstand Walk
WOD B
In 10 mins, complete 4-5 building sets of 5 touch and go deadlifts.
Build to a moderate – heavy 5, but nowhere near a 5 rep max.
You goal is to build a little heavier than your Dianne weigh.
Between sets, warm-up, set up, and practice Handstand push-ups.
*Deadlift x 5*
WOD C
*Diane*
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
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Kipping HSPU allowed for Rx
ACCESSORY
3 rounds: rest as needed
16-20 Alt. Front & Lateral delt raise
12-15 GHD Hip extensions (weighted if possible)
45-60s Weighted plank hold
