Wednesday 02/17/10

"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU


Originally posted for today:

Today's WOD was the first workout for the Midwestern Sectional Qualifier held this past weekend (February 13-14) at CrossFit TNT in St. Charles, MO.

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.
Posted by Phil
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6 comments:

chris said...

What time?

February 16, 2010 at 3:27 PM
Phil said...

We had some schedule changes with Testify, so I'm not sure if I'll be working out today or not (I scheduled it back on Sunday before I knew what today was going to look like schedule-wise). As a result, I probably won't do this one even if I do get a chance to workout (in the hopes that we can do it as a group at some point).

Maybe Friday or some other day this weekend?

February 17, 2010 at 8:59 AM
Kiley said...

Swim CFE:
Swim 3 sets of 6:00 with 2:00 rest between, covering max distance.

Each of mine were uncannily equidistant. 375m.

February 17, 2010 at 1:53 PM
Kiley said...

I did Fran after work. This was, apparently, my first time doing it prescribed.
21-15-9
65# Thrusters
Pull-ups
8:51

February 17, 2010 at 8:04 PM
Phil said...

Nicely done.

I did "Diane" since we're hopefully doing the Air Force WOD this weekend.

"Diane"
21-15-9 reps for time of:
Deadlifts, 225#
HSPU

February 17, 2010 at 11:14 PM
Phil said...

Forgot about this - I used 4 10# plates for the HSPUs, and my time was 7:51.

I could have gone lower with the stack, but I wanted to keep the total time under 10:00. The deadlifts for this WOD are always continuous, so if I end up breaking up the HSPUs too much (and therefore going over the 10:00 minute mark), I get way too much time between the sets of deadlifts and lose most of the metabolic conditioning.

Overall, I think I made the right choice. Once I get this time under 5:00, I think I'll lower the stack, but not until then.

February 17, 2010 at 11:20 PM

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