Strength:
Push Press
70% X 3, 80% X 3, 90% X 3
OK. The percentage above ^ (70%, 80%, 90%)
is taken from 90% of your 1 Rep Max.
If, for instance, your 1 Rep max is 105lbs., 90% of that is 94.5lbs.
70% of that is 66.15 – Since we don’t have a 1.15lb/ plate – get to the nearest multiple of 5lbs. In this case, would be 65lbs.
WOD:
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Ups
The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.
After the last handstand push-up, the workout is complete.
Scoring
The athlete’s score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.
Movement Standards
Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Deadlift, bottom position
Deadlift, top position
Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.
Handstand push-up, top position
Handstand push-up, bottom position