WOD

“Jumping Strict Diane”

METCON

21-15-9
Deadlift
Strict Handstand Push Up
50 Double Unders

Weight: 225/155

MASTERS

21-15-9
Deadlift
Kipping Handstand Push Up
15 Attempts

Weight: 185/135

MOVE

21-15-9
Deadlift
Bench Push Up
75 Single Unders

Weight: 155/105

WOD GUIDANCE & GOALS
The workout “Diane” just got better, TWO WAYS! First, there’s 50 double unders at the end of every deadlift/handstand round. Second, the handstand push ups are strict! Choose a weight for the deadlifts that you can cycle for at least 10 reps before having to take a break. Complete handstands in sets of 5, and then eventually sets of 3. “Diane” on its own takes anywhere between 3-7 minutes. Adding the doubles and strict handstands, this workout could take DOUBLE that time! Target 15 minutes.

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HOME WOD

21-15-9
Glute Bridge
Inverted Push Up
50 Jumping Jacks

ENDURANCE

4x 50m sprint, 200m run, 400m jog, rest 2 min