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 June 4, 2022.
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 June 4, 2022.
WOD 66 reps +35’
21/15/19
Deadlifts @ 135#
Hspu w/ 1 ab mat & 10# plate (strict)
Then
21/15/9
Deadlifts @ 135#
HSW 50’
*HSW was very broken
CFJ mile on the rower
10:17-4:00 rest = 6:17
WOD 66 reps + 50’ bear crawl
21 15 9
Deadlifts @ 95#
Push ups from knees
Then
21 15 9
Deadlifts
50’ bear crawl
CFJ Mile
12:42-4:00 rest = 8:42
Nice, Emma!
“Diane” only Rx’d
7:33
CFJ mile:
9:34-4:00(rest)=5:34
Wod RX
Completed Diane at 4:10
21 DLs at 315 + 40 feet handstand walks
CFJ Mile
9:10
Diane in 8:32 @ 155#, 1 ab mat – strict
CFJ: 5:48 (1:23, 0:44, 1:24, 0:47, 1:30)
Diane round of 21 and 15 at time cap.
HSPU to floor
CFJ mile 6:01
WOD with 105# (first time DL beyond 65-75# since October. Made sure I wasn’t getting sloppy) and 1 ab mat HSPU
Finished Diane @ 5:05
1 hand print away from finishing 50′ HSW after 15 DL
20.3
123 reps (2 into 15@205)
Finished Diane @ 4:32
18.3
111 reps
CFJ Mile
10:15-4:00 = 6:15
1:39/0:47/1:31/0:48/1:30
Wod
Diane @6:08 with 225 and HSPUs w/2 abmats -strict
Then 21 DL w/ 225 and 100’ bear crawl
CFJ mile 9:02 -4 minutes = 5:02
Diane rx’d
5:05
18.4 @115
21+ -25ft. HSW
CFJ Mile: 11:37
WOD “Diane” Rx’d
5:39
13/21 DL @ 315#
CFJ mile
1:25
2:25 – 3:14 (0:44)
4:14 – 5:44 (1:40)
6:44 – 7:30 (0:46)
8:30 – 9:50 (1:20)
5:50 (not a PR)
Wod rx
Completed Diane at 3:04
Then 21 DLs at 205# + 45 ft handstand walk at time cap
CFJ Mile on bike
Didn’t write down times but 100% sure it was faster than when I run it 🙂
Thanks for biking with me B and Monica!
WOD “Diane” @ 205#
*Did 7/5/3 wall walks in place of HSPU
5:27
Stayed at 205# for 18.4 – got through 15 DL at 9min cap
CFJ mile
11:22 – 4:00 = 7:22
thanks jaimers for pushing me!
fun class – thx breck!
Fantastically disgusting WOD.
WOD: 21-15-9
DL 225#
Box Pike HSPU
+ 14 DL @ 225
Then: CFJ Mile- 9:43-4:00-5:43
Splits: 1:25/:45/1:27/:48/1:18
Wod. Strict HSPU / 185#
5:24
then,
21 DL’s @215
37′ HSW
—
CFJ Row Mile (heel)
10:24 – 4:00 = 6:24
“Diane” + 3DLs
8:23 @ 135#
CFJ mile on bike
11:33
Diane w 1 ab mat: 8:03
Cfj mile: bike 9:28-4=5:28
Diane Rx (8:12 tiebreak)
10/21 DL @205 at cap
Next time load 205# on barbell before going to the 9 HSPUs
All DLs unbroken
CFJ Mile
12:16-4 rest = 8:16
2:06-1:03-2:07-1:04-1:56
Abs
Great job everyone.
125# DL
Pike push ups
5:27
Finished 21 DL and 50’ bear crawl at cap
CFJ mile
0:00-3:06 (3:06)
4:06-5:38 (1:32)
6:38-10:02 (3:24)
11:02-12:50 (1:48)
13:50-17:02 (3:12)
17:02-4:00=13:02
1:28 PR
2023: 18:30-4:00=14:30
Steamy one today. Good job 4:30
Yay PR!!!! Great job sis
Diane only Rx 8:22. Only other time I did it was September 2022 and I got 11:20 so I’m pretty pleased with that.
CFJ mile 9:52 – 4 = 5:52
400-1:23
200-:44
400-1:25
200-:50
400-1:29
5 mile run
“Diane”
Except HSW’s 50ft vs HSPU (shoulder)
5:30
Then second Diane
Completed 21 DLs
Cfj mile
10:01
2022: 2nd part of Diane completed 15 DLs & 30/50ft HSW
Live the pic, G! 😉
WOD
As Rx’d
“Diane”
With strict HSPU’s
Time: 5:13
Completed 21 Deadlifts@315# by 9:00 min cap.
“CFJ Mile”
Time: 10:58
Diane RX’D w/ strict HSPU
8:47
Diane
Deadlifts at 155#
Hspu strict with ab mat + 10# plate
3:38
Then 205# DL and bear crawls
10/15 DL at cap
Cfj mile on bike
11:12
Wod w/ 135 and like HSPU for 21/15, regular pushups for 9
CFJ mile: wrote it down but forgot to record it. I think it was around 11:07 / 7:07 without rest. For future efforts.
“Diane”
21-15-9 reps of:
Deadlifts @ 225#
Regular push-ups
Then,
21-15-9 reps of:
Deadlifts @ 315#
Completed 15/21 deadlifts
CFJ Mile: 1:52/1:02/2:00/1:10/2:12
12:26 – 4:00 rest = 8:26