4:00 AMRAP
3 deadlifts 225/155
10/7 cal bike
9 wallballs 20/14

Rest 2 mins

4:00 AMRAP
3 deadlifts 225/155
10/7 cal row
9 wallballs

Rest 2 mins

Repeat

*if you rowed in the first AMRAP then bike in the 2nd

3 rounds
10 cal bike or row
10 good mornings
0:30 plank

Deadlifts
E2MOM X6
6@50%
6@50%
5@60%
5@60%
3@70%
3@70%

For time

21-15-9
Deadlifts
Handstand Push-Ups
@102/70

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Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes

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Intended Stimulus

“Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.

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Scaling Options

“Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level so you can move fast through this WOD.

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Intermediate
21-15-9
Deadlifts (70/47 kg)
Push-Ups

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Pause front squat
5x2 @ AHAFA
leave 1 in the tank
3 sec pause at the bottom

10x 3 tempausta

DB Glute Bridge: 3 x 12-15. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 10

4 tng power snatch 45/35
5-10m HS walk
- HS walk can be side walk on the wall
- hsw today is on purpose as tomorrow is HSPU. this could be the scenario during comp wknd. so do not change the intent.

Yhden käden kulmasoutu 3x20 / puoli (kevyt)

Penkki 15x40%x, 12x50%, 10x60%, 8x70%, 5x80%

Yhden käden kulmasoutu 3x10 / puoli (raskas)

SitUps 3x12-20

Sivutaivutukset 3x12-20

Jalkanostot maaten 3x12-20

VATSALIIKKEET YHTEEN PUTKEEN 1 KIERROS!!

500m row
3x
7 wall ball 12/9 to high target
15 banded dead bug
4 strict chest to bar

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Back squat
5x6
add 2-5kg to last week
rest as needed

strength

Jerk
Novice A: 5*3 Jerk balance
B: 5*3 Behind neck split jerk
Advanced A: 5*3 split jerk RIR 2 by last set
B: 3*3 Jerk drive@100% or T1RM

workout

4-5 rounds
50m farmers carry
2 min medium pace row
30 sec max effort row
90sec rest