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 12, 2024.
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 12, 2024.
WOD
21-15-9 with 155 lbs
9-6-3 hand stand push-ups with 3 beats
21 with 155 lbs
Hit the time cap
CFJ mile
11:16
“Diane” 9:14 Rx
CFJ Mile: 9:58
Rx+ 35# plates for HSPU
Wod RX: 105 reps
For(15 DLs @ 315 on round of 21)
Pr: 136
Mile
9:24 – 4 min rest= 5:24
“Diane”
21-15-9 reps of:
Deadlifts @ 225#
Regular push-ups
Then,
21-15-9 reps of:
Deadlifts @ 315#
Completed 5/21 deadlifts
CFJ Mile: 1:55/1:06/2:08/1:08/2:01
12:18 – 4:00 rest = 8:18
* Hand Release Push-ups
Wod rx w/strict HSPU
90 reps
CFJ mile
9:14 – 4:00 rest = 5:14
1:17
:41
1:15
:40
1:21
“Diane”
21/15/9 @225
12/9/6 strict HSPU’s
7:38
15/21 DL’s @225
CFJ Mile:
9:29-4:00(rest)=5:29
WOD Rx
“Diane”
4:01
Then completed
21 DL @205#
25ft HSW
CFJ Mile finisher:
10:36-4:00(rest)= 6:36
“Diane”
21/15/9 @225
12/9/6 strict HSPU’s
8/21 DL’s @225
CFJ Mile:
9:05-4:00(rest)=5:05
Wod w/ HRPU
completed 16/21 DL @ 315#
CFJ Mile:
10:30-4:00=6:30
Garage Wod
15-12-9-6-3 Devils Press (15#)
25-20-15-10-5 air squats
13:39
Wod RX
21 DL @ 315
Jenks mile – Bike
9:36
Diane Rx’d – strict HSPU
6:40
didn’t do anymore DL’s and just completed a 50′ HS Walk
—
CFJ ‘mile’ – Ski edition (400/200/400/200/400)
10:28
21-15-9
95lb dl
Knee pushups
21 dl 95lb
CFJ Mile 13:11
“Diane” RX’d w/ strict HSPU
7 deadlifts @ 315#
6 mile run
“Diane”
RX w/ kipping HSPU
all UB
~3:20
Into heavy version
Completed 15 DL at 205# + 5ft hsw
Cfj mile: woof 10:26 – 4 = 6:26
2024: mod version
2022: completed 15 DL + 30/50ft (pr)
“Diane”
As Rx’d with strict HSPU’s
Time: 7:30
then
21 Deadlifts@225#
CFJ Mile
400-1:38
200-0:50
400-1:37
200-0:53
400-1:36
Time: 10:34-4:00(rest)=6:34
Meeting today. Had time for a quick 5k.
5k- 26:01
21/15/9 DL105#
15/12/9 hspu
Then
21/15/9 DL 105#
25’ HSW
Got thru 2 of the 9 DL
1 mile run w/ 10# weighted vest 9:43
Diane w/ 2x push ups
7:45
CFJ Mile on Bike
152-53-145-53-142
11:06-4=7:06
“Diane” Modified
: 3 abmat HSPU and 225# DL
Time: 7:01
then
21 Deadlifts@225#
CFJ Mile
10:50-4:00=6:50
WOD
DL 21-15-9 @ 225
Strict HSPU 15-10-5
50” HSW
5 DL @ 315
Jenks mile
9:58-4:00 = 5:58
Took it a little easier on the DLs today after red lining them on Friday with the wall walks
Did HRPUs instead of HSPUs, still dealing with a neck issue
Made 25’ HSW; did not increase load on the DL
12-9; 10/5; 9 then 12-9
CFJ bike mile
1:34 (went out a little hot)
:49
1:40
:49
1:38
Abs