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Open WOD 18.4

16
Mar

Open WOD 18.4

I hope your lower back and shoulders are ready for some work because 18.4 is going deliver. This classic benchmark WOD (Diane) is a couplet that features two opposing movements – a pull and a push. Neither of them will tax the other but the buildup of reps will. Make sure you take a little more time on your warmup to this and focus on getting good reps. The handstand walk is very unexpected where most people will just have to do their best. Luckily you’ll only have to go 5 feet at a time 🙂

Conditioning:

Open WOD 18.4
*9min time cap
“Diane”
21-15-9
Deadlifts (225/155)
HSPU
-then-
21-15-9
Deadlifts (315/255)
50′ HS Walk between each round

Open WOD 18.4 Scaled
*9min time cap
Scaled “Diane”
21-15-9
Deadlifts (135/95)
Hand-release Pushups
-then-
21-15-9
Deadlifts (185/135)
50′ Bear Crawl between each round

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