Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
“Diane”

For time, reps 21-15-9 of:
Deadlifts (225 lb./155 lb.)
Handstand Push-ups

Rest 3 minutes, then complete (not for time)
3x 15 seconds Ring L-sits
20 Weighted Sit-ups
20 Russian Twists

Compare Diane time to July 31, 2013. Post time to comments.

_______

Last week, we posted Lu Xiaojun doing pause squats at 572lbs. in practice, preparing for the World Championships. When it came time for him to lift on stage, Lu promptly set two new world records in snatch and total for the 77kg class. Here is the slow-mo of his 176kg Snatch World Record:

“Weights don’t matter. Technique matters more. The weights will come with the technique.”

Post thoughts to comments.

Media:
Wednesday WOD, October 30, 2013

12 thoughts on “Wednesday WOD, October 30, 2013

  • October 30, 2013 at 7:00 am
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    6:33 RX. PR

    Did u see lokey’s time?!? Dang! A new box PR?!?

  • October 30, 2013 at 9:14 am
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    5:09 (subbed 95lb press for HSPU)

  • October 30, 2013 at 9:21 am
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    5:03 – beat my last PR of 5:48

  • October 30, 2013 at 9:32 am
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    3:24……. big PR

  • October 30, 2013 at 10:59 am
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    Dang Curtis!! Get off on your bad self!! Congrats!!

  • October 30, 2013 at 12:22 pm
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    Weight 155 RX’d, ab mat for HSPUs.
    Which is considered RX for Masters!
    9:40 time, did kipping on all HSPU.
    Great WOD! Love “Diane”!

  • October 30, 2013 at 1:15 pm
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    4:01RX still not a 100% yet.

  • October 30, 2013 at 6:14 pm
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    BS 2×5
    WOD-4:21
    Ab work

  • October 30, 2013 at 7:31 pm
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    First time ever for Dianne.
    9:53 Rx

    I hope I can walk tomorrow.

  • October 30, 2013 at 7:49 pm
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    5:17 155# pr for me too!

  • October 30, 2013 at 8:59 pm
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    4:09 RX big time pr

Comments are closed.