A.
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups

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James Dalton
James Dalton
November 7, 2017 2:50 am

Subbed Diane for Elizabeth as i made it a year end goal to go 13.30 or quicker. Previous time was 16.19 in June. I failed to lock out my last ring dip to make the 13.30 time, but still really pleased to take ~2.50 off my time in 5 months.

Nathan
Nathan
October 24, 2017 10:22 am

was able to get into the gym today and wanted to be cautious with power cleans since that’s the movement that resulted in the internal oblique strain 3 weeks ago. A. started very light (95 lbs) and slowly worked up. I did several reps at each weight, catching low in the squat and then finishing with a jerk at the top – because practice! I stopped after a couple reps at 215 (with jerk). I did put a weight belt on for extra support – though I really don’t like lifting with a belt on. B. RX. 6:32 – broke… Read more »

Joey Maltais
Joey Maltais
October 24, 2017 7:33 pm
Reply to  Nathan

Im glad you were able to go for some cleans safely. Awesome job!!

Nathan
Nathan
October 25, 2017 7:47 pm
Reply to  Joey Maltais

Thanks bro

Skeeter
Skeeter
October 23, 2017 9:42 pm

A.
15-20 mins to find 1RM Snatch
160. PR by 5#.

B.
15-20 mins to find 1RM Clean
215 PR for full clean.

C.
21-15-9 DL 225#
Subbed 7-5-3 Wall Climbs for HSPU

8:08. DL all UB. Wall Climbs were a grind. Needed 10-15 secs between each.

Joey Maltais
Joey Maltais
October 24, 2017 2:08 am
Reply to  Skeeter

Congrats on the PRs!!

Eric Hayes
Eric Hayes
October 23, 2017 8:13 pm

A. Stuck at 225
B. 6:47. Did dips for HSPU
C. 3 rds of 5 reps. BSS @ 50lbs and bench @ 205lbs

Mike Tyburski
Mike Tyburski
October 23, 2017 8:01 pm

(Masters) Male 41yr old
All done at 04:15 in the morning…

A. 235
B. 6:51 rx (just don’t have capacity for deadlifts or would have gone faster / all HSPU were unbroken-strict)

Nathan
Nathan
October 24, 2017 10:20 am
Reply to  Mike Tyburski

wow! All unbroken HSPU…nice job

Chad Evans
Chad Evans
October 23, 2017 5:37 pm

A. Clean (single arm)
Build up to a 1RM
165
1RM is 185. Was feeling a little beat up today so just built up to a heavy single for the day.

B. Dianne
10:20
Not a PR. Just paced it out today. HSPU a mix of strict and kipping. Strict feeling much better.

David Franco
David Franco
October 23, 2017 4:48 pm

A. Failed my PR. Only got up to 175 lb
B. Rx but with strict handstand push-ups. I never do these Kipping. Too dangerous. 12:04.

AlbiGiant
AlbiGiant
October 23, 2017 4:42 pm

A. 155/165/175/185/195/205#f
B. 9:00 scaled the HSPU from a box

JT
JT
October 23, 2017 4:16 pm

A. E2min for 12min:
Hang clean+clean pull to knees+clean
Two at each 225,235,245
Still finding it hard to pull under the bar but this complex has been helping.
B. 7 rounds for time
7 GHD sit up
7 KBS #55
7 Thruster #95
9:13. Testing this for a competition coming up.
C. Airdyne condition session this evening.

Jamaal Kennedy
Jamaal Kennedy
October 23, 2017 3:55 pm

A. 235#
B. 13:56 Kipping HSPU

Barefoot Squatter
Barefoot Squatter
October 23, 2017 3:49 pm

A – 225# – matched PR which I’ll take since I hadn’t gone heavy on almost anything after hurting myself like an idiot a couple days ago with the snatches
B – Rx – 6:43 – definitely a PR… the last time I did this yrs ago, I believe it took me about 10ish and cost me more of my soul

Joey Maltais
Joey Maltais
October 23, 2017 5:28 pm

Congrats on the PR!!

Barefoot Squatter
Barefoot Squatter
October 23, 2017 6:32 pm
Reply to  Joey Maltais

Tyvm!

Will S
Will S
October 23, 2017 3:30 pm

A. 160# PR; failed at 165
– after this, need to get back to the squat clean. It’s been a while and I feel like I’m “arming” too much which is showing up under heavier weight.

B. 6:52 – 155#, box HSPU. No way could I have done 155 before. For those that can do the HSPU, I’m amazed. I’m not even close.

C. Turned a cool down into 5:00 moderate pace on Air Dyne – 63 cal.

Joey Maltais
Joey Maltais
October 23, 2017 3:48 pm
Reply to  Will S

Awesome work! I’m with you on the SHSPU, progressing slowly but surely we gotta be patient!

Janelle Hudgin Winston
Janelle Hudgin Winston
October 23, 2017 3:25 pm

A. Worked from 85, to 150 which matches my old PR. I tried 155 and failed, but probably could get it another day, I got it up on my shoulders and got stuck in the hole. B. 9:05 – with some interruptions from my kiddos. At one point, my almost 2 year old came over to where I was doing the HSPU and put her head on the floor right beside mine, and said “what doing?” I was on my last two reps, and it was hard to hold on and not laugh and fall on my face! I did… Read more »

Teddy
Teddy
October 23, 2017 8:19 pm

Try working some negatives in for HSPUs. They should definitely help. I do hand stand negatives (3 second descent) on parallette bars with a twelve foot deficit and it has definitely paid off. You could still use the 2″ mat, but just come down slow and controlled without worrying about pushing back up!

Janelle Hudgin Winston
Janelle Hudgin Winston
October 23, 2017 9:38 pm
Reply to  Teddy

Will do. I’ll throw them into the mix along with trying to increase my pulling strength. ??

Trion Horgan
Trion Horgan
October 23, 2017 3:08 pm

A. Up to 235 (10# PR!!) attempted 240 but missed. Next time…

B. Rx’d 6:29 huge PR bit also haven’t done Diane in a few
21’s in 11/10
15’s in 8/7
9’s in 7/2 & 4/2/3
HSPU fell apart on the last round…

Janelle Hudgin Winston
Janelle Hudgin Winston
October 23, 2017 3:26 pm
Reply to  Trion Horgan

Great PR! Congratulations!

Joey Maltais
Joey Maltais
October 23, 2017 3:47 pm
Reply to  Trion Horgan

congrats on the PRs!!

Chad Evans
Chad Evans
October 23, 2017 4:11 pm
Reply to  Trion Horgan

Nice job on the double PR!

anders folger
anders folger
October 23, 2017 2:48 pm

A. Up to 195. (10# shy of pr). Focused on speed today.
B. @185. 6:33.
C. Stair runs

Martin B.
Martin B.
October 23, 2017 2:41 pm

A. Up to 280 using oly shoes for first time in a year or more. Technique felt really good today but I struggled on the squat portion. Thought I would make it over 300 as I was warming up.

B. 5:35, I don’t know if I should be happy with that since heavy-ish deadlifts is my best movement and I usually perform really well in short WODs. It often feels like I hit a wall at a certain point when I do a high number of repetitions of upper body pushing movements (HSPU, push ups, dips).

Barefoot Squatter
Barefoot Squatter
October 23, 2017 3:40 pm
Reply to  Martin B.

Still really fast though

Martin B.
Martin B.
October 23, 2017 3:42 pm

Thanks, I can’t remember my last score but I believe today was an improvement!

Chad Evans
Chad Evans
October 23, 2017 4:13 pm
Reply to  Martin B.

That was heavy AND fast today! Great job!

Michael Newton
Michael Newton
October 23, 2017 2:32 pm

A) skipped. Did a bunch of heavy power cleans last Friday

B) did Diane last Friday in 7:46 with kipping HSPUs, so did…

4×10
Glute ham raises
Hip extensions

3×10 each leg of SL KB deadlifts

Then 30s on, 30s off on the air dyne

Matthew Swartz
Matthew Swartz
October 23, 2017 2:24 pm

A
Me: 265# (keeping cleans to 85% of my snatch)
Misses: 58kg
B
Me: 6:36 rx
Misses: 7:44 @60kg and push-ups

Beat my time by almost 90s from when I did Dianne on hybrid’s Crossfit program.

Rob Flynn
Rob Flynn
October 23, 2017 1:26 pm

A. 275
B. 7:28

Jérémy Dagorn
Jérémy Dagorn
October 23, 2017 12:14 pm

A. Up to 185#, working on form
B. did fitness – 53# KB and 40# DB – 5:22

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