Warmup:
30’ High Knees
30’ Butt Kickers
30’ Side Shuffle and back
30’ Bear Crawl
30’ Pike Bear Crawl (legs straight, butt high)
30’ Inchworm
10 Iron Cross
10 Pushup2Downward Dog
3 Wall Walks
Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squat, Elbow Rotations, Strict Press, Push Press, RDL
WOD:
“Running from Diane”
For Time:
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
21 Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
15 Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
9 Handstand Push-ups
| Putting a little extra spice on a Benchmark WOD today. While you still want to go full-go on the Deadlifts and HSPUs, don’t forget that you have running weaved throughout. |
Scaling Options:
Run -> 250M Row -> 1 Min of Cardio
Bar weight -> 185/130 -> 155/110 -> As needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Video courtesy of NorCal Fitness. Demo of Pike Push Ups off a box
https://www.youtube.com/watch?v=sposDXWEB0A&t=1s
Video courtesy of Global Bodyweight Training. Pike Push Up from the floor
Joint Strike CrossFit 