Monday’s WOD 2/4/13

Buy In:

Back Squat

3, 5, or 7

WOD:

Diane

21-15-9

Deadlifts 225/155

Handstand Push-ups

Last performed 11/12/12

Cash-Out:

Ring Support – 2 Minute Hold

For today’s buy in we are going to continue with our strength cycle.  We have been seeing some awesome PR’s over the past few weeks.  I started noticing some of you aren’t able to keep making those 3 rep max P.R’s every week.  That’s ok.  So maybe it’s time to drop some weight and go for a 5 or 7 rep max P.R.

For the workout we are going to perform the classic CrossFit benchmark WOD named Diane.  This workout is an awesome combination of a push/pull couplet.  This workout is designed to be performed very quickly with average times ranging from 4-8 minutes and very elite athletes pushing the 2 minute mark.  The weight is supposed to be relatively light… so it is expected that you should be able to perform the first set unbroken.  If you want to experience the metabolic effect of this workout, pick a load that is light enough to perform 21 reps unbroken, but is not too light.  This is recommended, mostly.  For some, 225/155 might be heavy, where you can only perform a few reps at a time.  If you fall in this camp and still want to perform the workout As Rx’d, feel free to do so.

For the cash-out we are going to perform a ring support.  Immediately following the workout try to hold a support on the rings for 2 minutes total (not accumulative).  If stability on the rings is an issue, place a band in between to hold them.  If you cannot hold this, then use a parallettes and support a locked out position.

Results