WOD: Friday 250314
We’re almost done. Just one more workout.
• Coaching Notes
Today's session is a strength and gymnastics battery test followed by the benchmark workout "Diane." The focus is repeatable power output in the Power Clean test, strong positioning in the Deadlift, and efficient cycling in Handstand Push-Ups. Athletes should aim for fast, quality barbell cycling in the strength test and smooth, controlled pressing under fatigue in the metcon.
weightlifting test:
As many reps as possible in 2 mins of:
Power Clean, 85% 1RM
metcon: "Diane"
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
Goal: 3-7 minutes
Time Cap: 9 minutes
Accessories part a:
Every 1 min for 10 mins, alternating between:
12 Ring Rows
12 Ring Push-ups
accessories part b:
5 rounds for quality of:
12 Kettlebell Curls, pick load
12 Kettlebell Overhead Tricep Extensions, pick load