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
Compare to September 3, 2020.
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
Compare to September 3, 2020.
Wod RX
Diane 3:36
Finished 5/15 DLs @315
Jenks mile 9:36
Wod RX
Diane 4:42
Then
Failed #315 3 times
No CFJ mile, Tulsa Tough Prep ride
Wod: @#105/ 1 ab mat under head
Got through 4 HSPU in rd. of 9
Biked CFJ mile: 11:35
Wod RX: capped
finished round of 21 DLs then completed 25 feet of HSW
136 reps ?
CFJ Mile
9:33 – 4 min rest = 5:33
WOD @135
R1: 4:32
R2: 21 +25ft. HSW cap
Jenks mile: 11:44
Wod RX
Diane: 5:27
18 DL of 21 @ 315
—
Jenks Mile
9:35
Wod.
Diane – 225 / strict HSPU
5:15
Then, 275#
Finished 21/21 then got 5’ HSW
—
CFJ jog
11:15
WOD Rx’d
Diane: 7:03
4 DL @ 315
CFJ Mile 10:40-4:00=6:40
1 mile run
Open gym: “Karabel”
I know my time, but don’t feel like sharing…started at 10:00 on the Murph clock and managed to finish before the Murph-ers got back…but it was close
“Murph” Rx’d 20# vest (out of town last week)
20 rounds of Cindy
45:47. (Pr)
*completed on 06/04/22. Thanks for doing it again T!
“Open Diane” at home on Friday – sleep deprived from a late night Thursday
MRX
Got through 8/21 DL @ 135# at 9 minute cap. Kept going for additional subpar performance up to a 15 minute cap and got 12/15 DL and called it good.
Big props to the 2018/2020 me for getting as far as I did then. Great job to all the Murphers today!
“Murph” no vest (out of town last week)
20 rounds of Cindy
46:20
1st mile- 8:30
2nd mile: 10:04
*completed on 06/04/22. Thanks for doing it again with us Molls, T, G, and Amy!!!
05/31/2021- 51:38 (did it straight through but in reverse order)
8 mile run
“Diane-open wod”
Completed 15 DL’s at 205 then 35ft of HSW
Pr- last time was only 5ft of that walk
DL: 21 UB- 15 (10/5)- 9 UB
HSPU UB
DL: 7-5-3-2-2-2, 5-5-5 *used belt
HSW UB until I hit cap
Bonus CFJ mile: recovery- 10:40
“Murph”
No vest, partitioned.. 20 rounds of Cindi
38:35
Murph —ALWAYS AN HONOR
No vest/ 20 rounds of cindy
Runs 9:30 and 9:58
=41:30 (PR)
Last week: 42:03
Great work everyone! Can’t imagine the claustrophobic vest…..maybe someday
Beautiful website pic, Chandler
Diane at home (6/3) after a long night Thursday night at the WCWS watching my Cowgirls get a win. 3 hours of sleep
10/21 DL @205# at the 9 min cap
Finished the 21 and then did 50’ HSW by 15 min timer
800m run
KP abs
Murph:
Partitioned/no vest
20 rounds of 5-5-5-15
57:13
Open WOD 20.3/18.4
As Rx’d
“Diane”
Deadlifts were: 21’s(8-7-6), 15’s(6-5-4) 9’s(5-4)
With strict HSPU’s unbroken
5:03
then
21 Deadlifts + 45′ HS Walk
5 Minute Rest
CFJ Mile
Time: 9:57
Wod rx
4/9 DL @225 back hurt dnf
Cfj mile bike
9:31
WOD with hand release push ups
Through 11/21 DL @ 315
CFJ mile bike
9:30
Open gym workout-
Untimed
2K row; 21 C&J (135); 1,500k row; 15 C&J