Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
155 lb. 
225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
205 lb. 315 lb.
Time cap: 9 minutes
Read the scorecard for full event details.
Compare to October 25, 2019.
For Labor Day, Monday, September 7th we are offering an 8am, 9am and 10am class. All other classes are canceled. Have a safe and happy Labor Day weekend!
WOD Rx’d
12 @ 315
CFJ Mike: 11:23-4:00=7:23
Wod Rx’d
“Diane” 8:53
CFJ Mile
9:43-4:00=5:43
Diane
3:45
Then made it through 35 feet of handstand walks.
Jenks mile
9:35-4:00=5:35
Wod 20.3/18.4
137 reps
Made it through the set of 15 DL’s at 205# and a quick 5ft scramble of HSW
Huge PR, super happy! Last time I only made it 10ft on first HSW. Granted, that was probably a stricter HSPU standard with the tape in the open.
–
CFJ mile
10:00-4:00= 6:00
Was pretty toast after the first Wod
Speedy group on the mile at 6a, love it, good work!
WOD RX-ish use 1 Ab mat for kipping HSPU
Diane 8:55
CFJ mile
11:35 – 4:00 = 7:35
*scaled 20.3 in the open last year…RX less than a year later. Feeling stronger
Boom! Great job Jess
She doesn’t read the posts so no need to reply……
Awesome job lady!!!!
Garage workout
Diane
21/15/9
155lb deads
HSPU on 7’ cushion
16:08
Jenks mile
13:33
Minus 4min
9:33
Wod Rx’d
“Diane” 6:54
315# failed twice
CFJ Mile
10:51-4:00=6:51
WOD
As Rx’d
“Diane”-5:16
Made 15 Deadlifts of the 21@315#
Score=105
CFJ Mile
400-1:31
200- :46
400-1:24
200- :45
400-1:20
Total time: 9:46-4:00(rest)=5:46
WOD mods:
For Diane I did HRPU in place of HSPU
5:16
From there I added 50# to my DL and got through 6 reps (at 275#)
CFJ Mile
10:25 – 4:00 = 6:25
thanks breck! great work, ryan – killed that mile!
Heavy for me, even at 225#.
Caught the cap with 72 reps (21/15 of DL + HSPU)
CFJ Mile: 9:35-4= 5:35
Wod rxd
“Diane” 5:20
109 reps (19/21 DL @ 205#)
Cfj mile
10:54-4:00
6:54
20.3 Masters Women 55-59
For Time – 9 min cap
21-15-9
Deadlift 125#
Push Press 65#
4:52
21-15-9
Deadlift 165#
HSPU’s
Got through 21DL & 6 HSPU
Total 117 reps
4 reps better than last time 🙂
CFJ Mile
13:13-4:00=9:13
“Diane”
Rx’d – 6:02
Started second set. Completed a few deadlifts @ 255#.
CFJ mile:
9:21 – 4:00 = 5:21
Wod rx
Diane+ 21@315
No handstand didn’t attempt
Cfj mile
12:38 🙁
Diane: 4:58 – did 7 DLs after at 225# and my back said that was enough. 50′ handstand walk in the remainder of time.
20.3 was 5:15
Made an exception to our always take Thursday’s off to come for Diane. She’s been my nemesis in the Open.
Diane
111 reps (8:52 tie-break)
HUGE improvement from 20.3; I feel like my handstands were to a good standard as well
68 reps in 20.3 and 33 reps in 2018
Extreme Power Abs w/Chrissy and Vineet