Tagged as: DIANE

BENCHMARK Saturday DIANE + 8.9.18 (GWM)

PRO/ROOKIES: 21-15-9 Dead Lift RX 100 kg, Handstand Push Ups. Cash out 50/35 Ring Rows 1000 m Run.

ENDURANCE WOD: Four circles: 30 sec Jump Squat, 30 sec REST, 30 sec Battle Ropes, 30 sec REST, 30 sec V sit Ups, 30 sec REST, 30 Sec Tyre Flips jump in/out, 30 sec REST, 30 sec Assault, 30 sec REST, 30 sec max L Hold Paralletes, 30 sec REST. 2 min REST.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 20.1.18 (GW)

PRO/ROOKIES: DIANE 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Up 8 min Cap. 3 min Strict REST, then 50/30 – 30/20 – 20/10 Sit Ups, Ring Rows

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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