Diane Wod

MGW WOW – SATURDAY 21.12.19 – TRAIN WITH A COACH “DIANE STAYED ON FOOT”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Kipping Pull Ups

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

CONDITIONING
“ DIANE STAYED ON FOOT ”
For Time
21 – 15 – 9 Unbroken Deadlift #BW
21- 15 – 9 Pull-Ups
Time Cap 10′

FOR TEAM ELITE: x2 Rest 1/1 time cap 8′

Then:

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

“BROKEN HEAD”
For Time
buy in 1600 mt Run,

then:

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

BROKEN HEAD
For Time
buy in 1600 mt Run, Then:
10 Rounds Of:
3 Parallette/Deficit Handstand Push Ups
6 Decline Push Ups ( Feet on the Box )
9 Box Jump #60/60
Cash Out
1600 mt Run
Time Cap 30′

Read More