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


“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


Video courtesy of Global Bodyweight Training.  Pike Push Up from the floor



Cool Down:

Thread The Needle Hold – 1 Min Per Side


Iron Cross Hold – 1 Min per side  

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