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Monday, May 10, 2021

Monday, May 10th

Warmup:

3 Rounds:

50’ Quad Walk

:30 Alternating Hamstring Stretch/Side

50’ High Knees

:30 Calf Stretch/Side

Cardio:

If OUTSIDE:

w/a Partner:

600-400-200-400-600 meter runs 

If INSIDE:

w/a Partner: 

800-600-400-600-800 meter row

Note: This will be a “you go, I go” style workout. Approach this at about 90% effort. Athletes should be tired after this, but not too winded for the workout. 

WOD:

“Diane”:

21-15-9

Deadlifts

Handstand Pushups

Rx+: 225/155, HSPU

Rx: 185/125, 15-10-5 HSPU

Intermediate: 155/105, Hand Release Pushups

Beginner: 105/75, Elevated Pushups

Note: Take the opportunity on this workout to push to try a harder pushup variation than you are typically accustomed to, even if that means cutting the reps. Workout should go extremely fast, there will be a 10 minute time cap.


Cooldown:

Stretching

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