Friday, June 1, 2012

Death by Diane

Pre:
10 min. Trigger Point (Myofascial release)
5 min. bottom position of a squat
Burgener Warm-Up (PVC)
2 Rds-15 Hollow Rocks/ 15 Superman Rocks/10 L-Sit Progression Leg Lifts (EL)
50 Sumo Dead Lift High Pulls @50lbs
10 Deadlifts @105lbs with mixed false grip
10 Deadlifts @78.3kg normal

WOD:
The first minute perform one Deadlift and one Handstand Push-Up, in the second minute two Deadlifts and two Handstand Push-Ups, in the third minute perform 3 Deadlifts and 3 HSPUs....until you cannot performed required reps in alloted time.  Diane prescribes 225lbs but I only have 205lbs at my house so I used 205lbs.

Post:
2 Rds-Accumulate 30 Sec. Chin over bar(ledge)/ 20 Unbroken 20' Box Jumps/ 12 45lbs 1Arm 1Leg Bent Over Row.
10 min. Band Mobility

Matt B: 8 rounds completed, Total Reps-85

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