DIANE
- 21-15-9 Reps For Time
- Deadlifts (225/155 lb)
- Handstand Push-Ups
With a running clock, as fast as possible perform 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.
Score is the time it takes to complete all 90 reps.
Good Times for “Diane” (estimate)
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes
Scaling Options
“Diane” is meant to be done quickly (shoot for 10 minutes or less) and relatively unbroken. The Deadlifts should feel moderate. Scale the load and/or skill level so you can move fast through this WOD.
Intermediate
21-15-9
Deadlifts (155/105 lb)
Push-Ups
Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups
Tips for the Diane WOD
- Focus on speed. Use a 10 minute time cap for this workout.
- Scale where needed, especially if handstand push-ups are new to you. Do the movements with the time cap in mind.
Tags:
athletes
crossfit
