STRETCH for Sunday 9/25/2022
WORKOUT for Friday 9/23/2022
“DIANE”
21-15-9 reps for time:
deadlifts, 43/61/102kg
handstand pushups
-OR-
“DAMN DIANE!”
3 rounds for time:
15 deadlifts, 60/90/120kg
15 SHSPU
Post time to whiteboard!
ENGINE for Fri 9/23
20 minute AMRAP
30 skiier single unders
20 banded march
30 mountain climbers
20 crossover single unders
2-3 prowler push+pull each round.
BODYBUILDING for Fri 9/23
25-20-15-10-5 reps of
banded hammer curls
DB lateral raises
for time:
15 muscle-ups
15 (strict) chest-to-bar pullups
15 narrow chinups
15 wide-grip pullups
15 archer pullups
50 Viper presses
READ: “DIANE” on WODwell
SKILLS for Thursday 9/22/2022 is the PRESS, PUSH PRESS, and JERK
MOBILITY for Thurs 9/22
WORKOUT for Wednesday 9/21/2022
Every 3:00 for 27:00
a. 500m row
b. 400m run
c. max burpee box jump over, 12/20/24″
Post score to whiteboard!
ENGINE for Wed 9/21
1:00 max double unders
1:00 max axle bar lunges
1:00 max single unders
1:00 max axle bar deadlifts
1:00 burpees
BODYBUILDING for Wed 9/21
25-30-15-10-5 DB lat raise -OR- Lu raise
20 handstand pushups
20 close-grip pushups
20 pushups
20 wide-grip pushups
20 archer pushups
SKILLS for Tuesday 9/20/2022 is the SQUAT
GYMNASTICS for Tues 9/20
for time:
20 handstand pushups
20 close-grip pushups
20 hand-release pushups
20 wide pushups
20 archer pushups
CONDITIONING for Tues 9/20
WORKOUT for Monday 9/19/2022
for time:
100 double unders
80 ab-mat situps
60 dips
40 kettlebell SDHP, 12/20/32kg
60 toes-to-bar
80 hand-release pushups
100m farmer’s carry, 2×12/20/32kg
Post time to whiteboard!
