Monday, November 29, 2010

“Diane”

 Peter mid-Diane.

Buy-in
Gymnastic WU/skills 1

Skill
  • rowing technique

Strength
  • Power clean 3 x 5
WOD: “Diane”
21-15-9 reps of:
  • 225 / 155-185 pound Deadlift
  • Handstand push-ups

Scalings: 
  • Pack: 185 / 135 #
  • Puppies:15-12-9  of 95-135 / 55-65 #

Time limit:  15 minutes
Cash-out
Stretching
  1. bias extreme hip flexion.  Foot on box, other knee down below.  Hunt around.
  2. Bias external rotation.  Pigeon on box, other knee down below.  back into hip, hunt around.
15 minutes total - end of day stuff.

3 comments:

  1. CW: 14:28. 185# DL, bench HSPU. DLs were heeavy.

    ReplyDelete
  2. 12:54. 135# DL, HSPU to two 15# plates. I am really happy to be doing pack weight for DL's now. Now if I can just move up to ONE 15# plate under my head..........

    ReplyDelete
  3. 10:40. 95# DL, bench HSPU. First WOD with heavy DLs...will add more weight next time. This one was interesting...

    ReplyDelete

How'dja do? Waddya think?