(215) 291-2968 Wednesday - Feb 20, 2019

WOD 121118: Hustling Diane


CrossFit: Strength: Deadlifts warm up to 75% then (4) 8 x @ 75% of your 1RM *18:00 Minute Cap – this includes warm up Handstand Stuff Warm Up – 2 Rounds *beginner = :30 Tripod Holds (Against the wall or freestanding) *intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count

CrossFit:
Strength:
Deadlifts
warm up to 75% then
(4) 8 x @ 75% of your 1RM
*18:00 Minute Cap – this includes warm up

Handstand Stuff Warm Up – 2 Rounds
*beginner = :30 Tripod Holds (Against the wall or freestanding)
*intermediate = 5 Temp Handstand Push Ups – 1 Kick Up + 3-5 Count Down
*advanced = 5 Strict HSPUs or :10-:30 freestand or partner holds

Conditioning:
“Hustling Diane”
For Time
21-15-9
(A) Deadlifts (155/105#)
(B) Calories Bike or Row
(C) Handstand Push Ups (Sub Strict Barbell Press 75/55#)

RX+:
(A) Deadlifts (185/125#)

Hybrid:
WOD 1:
For Time
20 SL Wtd Sit Ups
60 Up and Over Ball Slams
30 Alternating Curls (1,2,3)
60 Mtn Climbers
40 Medball Jacks
60 Speed Skaters
50 Plank Push Drags
60 Russian Twists

WOD 2:
2x KB HEAVY-ISH
Dumbbells for HSPUs

BootCamp:
WOD 1:
For Time
60 SL Wtd Sit Ups
70 Wall Balls
80 Medball Jacks
60 Alternating Curls
70 Alternating Push Press
80 Plank Push Drags
60 Up and Over Ball Slams
70 Clean Lunges
80 Russian Twists
60sec Hollow Hold
70 Speed Skaters
80 Mtn Climbers

WOD 2:
3 Teams – 3 Lanes
5 -8 mins to get as many reps as you can
each team gets one plate –
they push to end and then run plate back to team
there may not be enough time for game

Weightlifting:
Technique:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Tall Cleans
(5) x 2 – as heavy as possible

3 Low Hang Cleans
take 5-7 sets to build to a heavy triple

Power:
BENCH PRESS
(2) 8 x @ 73% of a 1 RM
(1) 8+ x 73% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 10 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 12 reps for each
DB or Plate Lateral Raises @ AHAP
DB Skull Crushers @ AHAP
DB Alternating Curls @ AHAP

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