Strength
EMOM x 12
1 – ME Strict Pullups
2 – ME Plank
3 – 8 RDLS @ 50% 1 RM DL
4 – Rest
Workout
“Diane”
21-15-9
Deadlift (225/155)
Handstand push ups
^12 min time cap^
^^Compare to 11/20/17 and 2/21/17
**You should recognize this EMOM work from Saturday, August 18th, and Tuesday, July 31st. This is the last time we’ll do these three movements as we’re shifting to variations of all three in September. I think you’ll like them, and I hope you’ve enjoyed this type of strength work the past month.
We’ve got the benchmark girl WOD “Diane” to wrap up the day. I’ve mentioned a couple previous dates that we did it in class. We also did it as part of Open workout 18.4 Open earlier this year. The stakes were a bit different then, including a 9 min time cap to two twice the work. We still have a time cap today, but don’t let that deter you from going hard, or cause you to scale either the deadlifts or handstand push ups too much. Make them both challenging yet still allow you to them with good and full ROM.