21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up
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.
Time cap: 9 minutes
Click here for a WOD DEMO.
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.
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.
Compare to 10/11/11.
2012 Regional Workouts announced!
Showing posts with label Diane. Show all posts
Showing posts with label Diane. Show all posts
Thursday, April 19, 2012
Tuesday, October 11, 2011
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
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