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WOD

“Dia-bolical” (Time)

“Dia-bolical”

For Time:

500 Meter Bike, 21 Deadlifts

500 Meter Bike, 42 H.R. Push-ups

500 Meter Bike, 15 Deadlifts

500 Meter Bike, 30 H.R. Push-ups

500 Meter Bike, 9 Deadlifts

500 Meter Bike, 18 H.R. Push-ups

25 min Time Cap

Subs

250 Row or 200m Run

RX+-225/155#

RX-185/135#

50-59-155/105#, HRPU on knees

60+-135/95#, HRPU on knees

Basics-150m Row 12-9-6 DL, 20-15-10 PU on knees
DESCRIPTION

Today’s workout resembles the movement combination of the benchmark “Diane”, as it features a lower body pull and upper body press

We’ll include a cardio piece to these two movements as well with the addition of the bike

We can expect this workout to take around 15-25 minutes to complete

DEADLIFTS

Choose a moderate weight that can be completed in at least sets of 3-5 during the workout

HAND RELEASE PUSH-UPS

Athletes should be able to clear the opening set of 42 in 3 minutes or less

Adjust the rep number or modify the movement as needed to accomplish this