Friday 12/21/2012

 In WOD

1. Front Squats set 1. 1-10 set 2. 1-20 set 3. 1-30 reps

example: set 1. 1 rep close to max then 10 reps @ 75-80%
set 2. 1 rep close to max then 20 reps @ 50-60%
set 3. 1 rep close to max then 30 reps @ 30-40%

2. “Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Click here to watch Dan Bailey crushing "Diane" at a time of 1:35!

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Comments
  • Rebekah
    Reply

    1. Front squats – 135# for my one rep, 10 x 95#, 20 x 75#, 30 x 55#.

    2. Diane – 6:31. RX’d the deadlifts but did not have full ROM on the HSPU. Ahhhh goats! And the red pen.

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