SKILLS AND BENCHMARKS (AUGUST 31st) *HANDSTAND PUSH UPS AND DIANE

Warm-up: Group Dynamic 

• Banded Shoulder Stretch – 1 Minute per side
• Plank – Push Up Tabata – 2 Minutes 
• Banded Leg Stretch – 1 Minute per side 

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Skill Work: Handstand Push Ups 

20 – 25 Minutes 

• Hand Placement
• Kicking Up to the wall
• Foundational work on the plyo box 
• Kipping Practice 

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Benchmark Warm-Up: 3 Rounds (10 Min Cap) 

• :15s Handstand Hold + 2 Handstand Push Ups
• 10 PVC Goodmornings 
• 5 Deadlifts (ascending weights) 

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Benchmark WOD: “Diane”

21 – 15 – 9 

• Deadlift (225/155) 
• Handstand Push Ups