WEDNESDAY WORKOUT

"Jacked Diane" For Time

10 - 8 - 6 - 4 - 2 Reps of:

Deadlift (315/205)

Deficit Handstand Push-ups (4"/2")

**12 Minute Cut-off**

*If your Deadlift isn't 425/300, you will scale to ~70% of your 1RM. For the Handstand Push-ups, men will use a 45# & 25# plates on both sides of an AbMat; ladies will use a 45# plate on each side of an AbMat. If you are unable to accomplish Handstand Push-ups with a deficit, try taking away some of the assistance you would normally use; this workout should be hard, so challenge yourself.

Post Workout Cooldown:

Row 5 Minutes: Damper set on 1, and no more than 20 pulls per minute. This should be slow and steady, just to keep you moving after the workout. It should not be difficult, so don't get on the rower and start hammering away for 5 Minutes, take it easy, and slow it down. 

THURSDAY WORKOUT

STRENGTH/INJURY PREVENTION: 15 Minutes
Weighted Ring OR Inverted Rows
10-10-10
* Really Focus On Pulling With Your Shoulder Blades To Get To The Bar BEFORE You Start Bending Your Arms
** Add Load, If Possible, By Adding Plates Across Your Chest

WORKOUT: Here is your chance to practice what you learned earlier this week...
"Diane-ish"
* Pick The Most Advanced Variation You Can Of This Classic Crossfit WOD

Option 1: Most Advanced
Deadlift (275#/185#)
Handstand Push Ups (Add Bumpers Under Hands For More Depth... Kip Is Allowed)
15-12-9
(10 Min Cutoff)

Option 2: Regular WOD (Must Use Rx'd Weight & No AbMats To Make Record Board)
Deadlift (225#/155#)
Handstand Push Ups (Use Bumpers & AbMats To Scale Range Of Motion, Kip Allowed)
21-15-9
(10 Min Cutoff)

Option 3: Scaled WOD
Deadlift (Use 70-80% Of Your Current Deadlift Max)
Handstand Push Up Holds (Facing Wall OR Facing Away)
15-12-9-6-3 (Deadlift Reps)
50 secs-40 secs-30 secs-20 secs-10 secs (Hold Times)
(10 Min Cutoff)

POST ALL RESULTS TO COMMENTS

TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)

WORKOUT: 
21 Deadlifts (225#/155#)(OR Around 60-70% Of You Best Deadlift 1RM)
63 Foot Hand Release Push Up Walk
15 Deadlifts (225#/155#)
45 Foot Hand Release Push Up Walk
9 Deadlifts (225#/155#)
27 Foot Hand Release Push Up Walk
* 12 Minute Cutoff *
** There Are Two Catches On The Deadlifts... No Bouncing Permitted... If You Hold Onto The Bar Between Reps You Must Release Your Hands When The Bar Returns To The Floor OR You Can Simply Drop The Bar At The Top Of The Deadlift... Also You May Not Hook Grip Or Alternate Your Grip During Any Reps... You Are Only Allowed A Double Overhand Grip For The Whole Workout...

POST WORKOUT RESULTS TO COMMENTS