Dumbbell Diane
21-15-9 reps of:

50 pound dumbbell deadlifts
Handstand push-ups

9:39

Notes: I was hoping for 8 minutes or less here. All deadlifts were unbroken, with the weight limited by what I have here at No Excuses. If I did this at the Y, 70 pounds would be a better choice. Had to break up the handstand push-ups more than I wanted to due to muscular fatigue. I started off with a set of 14 and everything after that was much harder. The ‘quarantine 15’ I have put on does not help with this. 

DAY 7: DITTO
Two long poses repeated is all that you have in store for today, so you know that it is going to be a challenge. This challenge is for your hamstrings, lower back, glutes and IT band. 

Pigeon 
Single Leg Forward Fold

Heavy Diane
15-12-9 reps:
Deadlifts (275)
Strict HSPU

Notes: Goal for this workout was not time-oriented, rather task oriented. Strive to complete deadlifts in 3 or fewer sets and HSPU should be unbroken.

Deadlifts were 5/5/5, 6/6 and 9 UB. All HSPU were done UB. Rest as needed between deadlifts. Next time out, goal should be 1 minute rest between deadluft sets. After T2B yesterday, my hands were tender and gripping the bar felt like holding a spiked bat.

Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (65#)
Hanging Knee Raises
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts (155#)
Handstand Push-ups
Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks (95#)

Fran: 74 reps
Diane: 57 reps
Grace: 30 reps in 3:42

A: AMRAP 5:
KB Swings @ 53lb.

64 Reps

B: Heavy and Strict Diane
15-12-9 reps of:
Deadlifts @ 225lb.
HSPU

7:02

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

8:06 

Notes: This was done at Jennersville Y. Sets were as follows:

21: 11/10 for both
15: 9/6 for both
9: 9 for both

Would like to aim to get back on bar/wall no more than 20 seconds between sets. I think 7:00 is a realistic goal if this is done at Kennett Y. 

Rack Jerk

1-1-1-1-1
Work up to a max Jerk for the day.

185-205-210-215-225(f)
______________ 

"Diane"

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups
Scale the Handstand Push-Ups to 1 or 2 AbMats as appropriate or scale volume to 15-9-6, or even 12-6-3.

Notes: Used 185lb. for the deadlifts and head to sand bell for HSPU. No time kept, but this was fast. Deadlift was smooth and fast at this weight. Should scale to 205lb. moving forward. HSPU were 11/10 on first set and unbroken remaining two sets.
 

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

9:29

"Diane-ish"

15-12-9-6-3 reps of:

185lb deadlift
HSPUS

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (Strict)

6:59
***********************
30 Burpees
90 Singles
30 DB Swings @ 50lbs
5M Jingle Jangles, 30 lengths

6:59

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (As Rx)

10:46

Bench Press 5-4-3-2-1

135-165-185-205-215lbs

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (lvl 2)

7:23

TEST WOD #2

"Diane"

21-15-9 reps of:

185# Deadlift
HSPU

5:45

"Diane"

21-15-9 reps of:

185# Deadlifts
HSPU

5:42