WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”
MOBILITY & WARM UP
2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks
EMOM 9:
:30 Single-Leg Squats
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift
4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups
CONDITIONING
“DIANE”
FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups
INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups
BEGINNER
21-15-9
Deadlifts #43/30
Push-ups
*compare to 03.06.22
