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Monday, February 20 WOD

Monday, February 20 WOD

Mobility: Hip-opener, shoulder external rotation with band

WOD:  “Diane”

21-15-9 reps, for time of

  • Deadlift 225 lbs
  • Handstand push-ups

Cash-out: For time, row 2 x 500m
Between efforts rest exactly as long as first 500m split

Post time, and 500m splits to comments

Results: Name WOD Cash-Out
6pm Jamie Z. 7:23 2:05/2:03
Ryan 8:25 1:53/2:00
Jenn 8:35 2:25/2:22
Louie 8:40 1:50/1:52
Dena 8:35 2:15/2:12
Dan 11:00 1:51/1:54
Danielle 13:05 2:16/2:13
Jt 11:37 1:40/1:43
Gina foundations
John P. 13:31rx 1:31/1:55
7pm Mike C. 13:04 1:56/1:54
Jim 10:06 2:00/2:01
Scott 11:35 1:50/1:48
Brody 11:35 1:39/1:42
Caps 10:01rx 1:39/1:39
Jerry 7:45 1:53/1:59
Tony 11:54 2:02/2:09
Meg 6:40 1:53/1:54
Erin 9:14 2:06/2:09
Meredith 11:56 2:50/2:49
Jamie H. 7:15 1:56/1:58
Kris T. 8:50 1:49/1:51
Gladys 9:08 2:15/2:16
Felicia 9:11 2:13/2:08
Justin 19:08rx 1:45/1:52



Workout Results

  1. Jason
    Feb 20, 2012

    Done at work..

    Buy in: firefighter work

    Wod: 16:33
    No bumper plates so couldn’t drop the weight. That sucks! Seemed to make the DL much harder. DL:rx with pike pushups.

    Cashout:ring pullups, ring dips, body weight squats for volume. And my burpees.
    Mwod

  2. Jt
    Feb 20, 2012

    WOD: 205 with mixed media of hspu
    Cash: 1:40 / 1:43

  3. LOUIE
    Feb 20, 2012

    WOD 155. can go little heavier.. need to watch form. back felt good
    cash out 1:50 and 1:53
    …uhmmm dont remember the ride home, eyes crossed. lol

  4. Brody
    Feb 20, 2012

    WOD: 225 lbs. 11:38 w/ pike push ups

    Cash: 1:39/ 1:42

    10 Burpees!! BOOOOOO!

  5. Kris
    Feb 20, 2012

    WOD: 8:50
    135# DL – could have gone heavier
    Green plus blue band for first 8 hspu; remaining done as pike pu

    Cash: 1:49/1:51 yee ha! Rowing improving!

  6. Tony V
    Feb 21, 2012

    WOD: 11:54 w/ 225#
    Cashout: 2:02 / 2:09

  7. Gladys
    Feb 21, 2012

    Gladys 9:08 2:15/2:16
    105#DL
    Pike PU
    After workout tried the band assisted Handstand PU (green plus blue band) – with a little help from my friends :) completed 6

  8. Justin
    Feb 21, 2012

    WOD 19:05 Rx HSPU crippled me…but I did them! Deadlifts during the 9 reps felt like the weight was 425 not 225!

    Cash-Out: 1:45 / 1:52

    and like Louie…I do not remember much of the ride home

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