21-15-9 reps of:

  • Deadlift (225)
  • Handstand Push-ups

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.



Deadlift – 3-3-3 (30×1 tempo)

I worked up to 275#


8-6-4-2-4-6-8 Deadlift (275#)

After each round:

  • 8 HSPU
  • 16 Slam Balls (30#/20#)

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:

  • 1000m Row
  • 100 Double Unders
  • 750m Row
  • 75 Double Unders
  • 500m Row
  • 50 Double Unders

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

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!


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:

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)

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).