Warm-up Drills (02.10.2010)Row x 8 minutes (Damper 4)
15 x Deadlift (45lbs)
15 x Front Squat (45lbs)
15 x Press (45lbs)
Minimum of 2 warm-up sets (5-10 reps each) for deadlift loads used during ''Diane''.
Notes: Record your Power Ratio.
''Snowbound Diane'' (02.10.2010)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups
Post times to comments.
Skill Development (02.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:20 x Pront Plank
:20 x Left Side Plank
:20 x Right Side Plank
CrossFit Endurance WOD (02.10.2010)
Swim, Bike, Run, or Row (C2)
4 x 5:00 min intervals w/ 3min recoveries between rounds.
Post distances to comments.
3 Rounds at your own pace of
20 x GHD Sit-ups
:20 x Pront Plank
:20 x Left Side Plank
:20 x Right Side Plank
CrossFit Endurance WOD (02.10.2010)
Swim, Bike, Run, or Row (C2)
4 x 5:00 min intervals w/ 3min recoveries between rounds.
Post distances to comments.
Posts
8 comments:
Snowbound Diane 8:01
Deadlift 95#
Brian
Row - 8 minutes @ 4 damper - Power Ratio = 1.02
WOD
Deadlifts 185# (thanks for the push - Mike & Gerard)
Modified HSPU
11:27
Mike L: 8:49 rx'd
225# DL
Mod HSPU
17:55
Mark
6:10 225/ hspu mod
8:41 rx'd
Indy
7:55 @135 lbs
+ 1 muscle up!
Khan
9:45
155#, modified HSPU
peter
"Snowboard Diane"
Absolutely obliterated me...
14:and change.
-Troy
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