01.13.2020 WOD

A. Mobility

B. Strength
4 sets of 5 reps:
3111 Tempo Deadlifts (3 second lowering)

C. WOD
“Diane”

21, 15, 9, reps of:
Deadlifts (225/155)
Handstand Push-Ups *

* Scale = pike push-ups

Goal is to finish under 8 minutes as the workout will capped at that time.  Suggested deadlift weight if not using Rx weight is 65% of one rep max.

D. Finisher
3 rounds of
20 Russian Twists w/ a plate (15/10)
20 Plate Pass Crunch *
10 V-Ups

* Plate Pass Crunch = 1 crunch with plate in hand + 1 crunch with plate on foot

Sweat WOD
20 minute EMOM:
Minute 1: Calorie Row (12/9)
Minute 2: Max Effort DB Thrusters
Minute 3: Calorie Row (12/9)
Minute 4: Max Effort Jumping Pull-Ups
Minute 5: Rest

Rest 4 minutes:

10 minute AMRAP of:
4 Wall Balls
4 Alternating DB Snatches
Add 4 reps after each round

Score second section only