“Diane”
21-15-9 reps of:
This was my first time doing Diane outside of the Open. I fully expected to get cut by the time cap (12:00). I did all of my HSPU in sets of 3.
Result: 12:00 (87 reps)
Three reps shy of finishing! I’m confident that I’ll be able to get that addressed this year and finish under the 12:00 time cap.
Strength
Deadlift – 3-3-3 (30×1 tempo)
I worked up to 275#
Metcon
8-6-4-2-4-6-8 Deadlift (275#)
After each round:
I scaled the weight to 225# so I could move quickly for each set. Kept the DL unbroken and scaled the HSPU to 5 each round. I ended up getting 5 unbroken HSPU for 6 out of the 7 sets (4/1 on the last set). Finished in 14:52.
Snow day! Joined the 8AM class for the workout before doing 20.3.
For time:
Time: 13:07 Rx
I kept the row pace around 2:00/500m and only messed up 5x total on the double unders.
Next, I did 20.3:
For time:
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set
Time cap: 9 min
I made it through the deadlifts unbroken in 33 seconds and then did 14 total HSPU for a score of 35. That darn standard is tough!
Joined the noon class today:
3 rounds for time:
Time: 23:28
I worked through the HSPU in 3/3/3/3/3, 4/3/3, 3/2.
For time:
12-9-6-3 Handstand Push-up
8-8-8-8 Dumbbell Box Step-Over (50#, 20″)
*200m run after each set
Time: 12:15 Rx
Scaled the HSPU down from 21-15-9-6. The scaled rep scheme worked really well. I was able to go 6-3-3, 5-4, 6, 3.
Skill work first with this EMOM.
10 min EMOM:
MIN 1 – HS Walk or HS Hold Practice
MIN 2 – 100m Run @ 50% EFFORT
I went with a HS hold facing the wall and tried to tap my feet off the wall into a freestanding handstand. Held for about 45 seconds each round.
Then, we tackled this metcon.
6 sets of 3 min AMRAPs:
5 HSPU
10 Plate Ground 2 OH (45/35)
50m Sprint
*Rest 1:00 b/t each AMRAP
I scored a total of 11+4 rounds Rx.
For Time:
1K Row
Well, going into this, my 500m PR was 1:39. I ended up hitting 3:18 for this 1000m row so I think I could PR my 500.
This absolutely crushed me though. I was virtually useless for the rest of the workout.
Then, 7 Min AMRAP:
2 Front Squat (185/135)
4 HSPU
I had to scale this to 135, and I still only got 3+4. I was in deep trouble after that row. My legs were on fire.
We finished with 2 Sets – Max Front Squat at the same weight as the WOD. I managed 15/15. Squats had to be continuous (no rest at the top).
