Monday August 25, 2014

Strength: Front Squat
Advanced - 5 sets of 2 reps @ 60,70,80,85,90%
Intermediate/Beginner - 5-5-5-5-5

*Front Rack position for every set and rep - NO crossing arms across barbell, if it is too heavy for your wrist/mobility - lower the weight and understand you need to work on those deficiencies in order to progress in other movements such as cleans.

WOD: “Diane”

Advanced: RX’d

For Time:
21,15,9
Deadlift (225/155)
HSPU (to the floor)

Intermediate:

For time:
21,15,9
Deadlift (45% of 1RM)
HSPU progression (Toes on box or feet on ground piked push-up)

Beginner:

For time:
21,15,9
Deadlift
Strict Press

** 10 minute time cap for everyone. Chose a level you know you can complete within the time cap. “Diane” was originally designed to be completed in under 5 minutes.