“HEAVIER DIANE” WOD 3/14/17

WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs

10 Good Mornings

5 Inch Worms 

10 Scorpions

Then:

Mobility

SKILL:

3 Rounds (At a Walking Pace)

8 Weighted Glute-Bridges

8 Glute-Ham Raises

8 DB RDL

ADV: 5 Strict HSPU / INT: 5 HSPU with a 3 sec. hold at the top / BEG: 5 Box Piked HSPU

LIFT:

Dead Lift

7 x 1

*Work up to 80% 

WOD: (15 Min. Cap)

“HEAVIER DIANE”

For Time:

21 Dead Lift (225/155) (205/135) (185/125) (165/115)

21 HSPU

15 Dead Lift (245/165) (225/155) (205/135) (185/125)

15 HSPU

9 Dead Lift (275/185) (245/165) (225/155) (205/135)

9 HSPU

6 Dead Lift (295/195) (275/185) (245/165) (225/155)

6 HSPU

*Sub. Box Piked HSPU for HSPU accordingly.