Strict Diane - Accessory

Thursday, September 30, 2021

CFG - Lacey

1130 - 6 of us

Crossover Symmetry

Warm Up

2 rounds of

2 inch worm push-up

10 single arm OH KB press (each arm)

10 single leg RDL (each leg)

5 each side plank rotations

5 reverse snow angels

5 hollow/superman

10 American KBS

Build to deadlift wod weight; prep HSPU

Metcon

"Strict Diane"

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

I scaled this to 155# Deadlift and 15-9-6 Box HSPU.  I finished in 6:53, much faster than the last time I did this wod on 1/6/2020, but I did reduce the volume of HSPU and tried to make it more difficult.  My deadlifts felt wonky and I went 9-6-6 then 6-6-3 and 5-4; the box HSPU were better 5-4-3-3 then 4-3-3-3 and 4-3-2.  I have a sneaky suspicion that day 5 of no sugar is messing with me.

Weightlifting

Every 90 seconds, Three sets of:

Barbell Hip Thrusts ( 6 reps @ 21X1)

Band Pull-Aparts (30 reps @ 1010)

L-Sit (60 seconds (accumulated time))

This was meh.  I did the hip thrusts at 155# and used a light band.

L-sit was hanging from the rig.  I went 15 second tuck; 10 second rest; 15 second tuck; 10 second rest and 15 second tuck.  On rounds 2 and 3, I used the same pattern, but the 15 seconds was both legs up for 5 seconds, lower one leg for 5 seconds and then lower the other leg for 5 seconds.

Lagniappe

3 sets Reverse Hyper 10 reps at 90#

3 sets of Alt DB curl 8 reps at 20# dumbbell