Diane. Giggity Giggity

Jan 21st, 2014

Category: Competitor

Diane. Giggity Giggity

biscoe wallball 2

Warm-up (20 minutes)
10 Muscle snatches
15 Overhead squats
10 Front squats
15 Good mornings
10 Squat Snatches working on starting position and hip contact
-Begin to warm up the snatch

Oly (10 minutes)
Snatch Ladder

Games- Starting at 175,115
Regional- Starting at 155,100
Open-Starting at 125,85

*Every minute Increase by 10lbs for guys 5lbs for women. You will be switching out weights so try to work in groups of 2 or 3.
*You should be confident that you can complete 7 lifts.

WOD (8 minute cap)
“Diane”
21-15-9
Deadlifts (225,155)
Handstand Push-ups

Ca$hout
40-30-20
Calories on the Rower
Rest 1:1
Record times.

Remember big strong pulls = more calories…Shoot for 1 calorie/pull

DISCUSSION 14 Comments

  1. Tracy 01/24/2014 at 12:48 am

    Did this Thursday.
    Snatch ladder: 135…kept working after I missed the min mark and hit 145.
    Diane: 3:38rx
    Row: skipped..saving for the comp.

  2. Jules 01/22/2014 at 1:12 pm

    Snatch up to 120. Kept landing on the knee so I stopped
    WOD 3:54rx
    Rows. Forever

  3. Bish 01/22/2014 at 1:49 am

    No snatch today, shoulder was bothering me,
    Diane 2:40 RX

  4. goose 01/22/2014 at 1:02 am

    worked up to 185 – wrist was bothering me. decided not to push it in lieu of the comp on Sunday. 238 on Diane. 114,101, 45ish? on the rows

  5. Joey 01/22/2014 at 12:56 am

    Snatch – 215, 225ffff
    Diane – 4:47

  6. Michael McGuire 01/22/2014 at 12:49 am

    Just did the oly part- up to 175…missed 185 a few times.

    Did the first responder workout before hand. Attempted Diane but I had nothing left in the tank. In other words I was just being soft.

  7. Paul 01/21/2014 at 9:41 pm

    215 snatch, missed 225 a bunch of times (w/ mike here, not a great snatch day), diane 12:12 first time ever completing rx’ed, hspu remain a major goat, owe cash out

  8. JonesMike 01/21/2014 at 6:59 pm

    195 (frustrating snatch day) 4:26/1:55,1:30ish,:55

  9. biscoe 01/21/2014 at 6:15 pm

    snatch: up to 185
    diane: 5:43
    row: 1:44, 1:16, 0:48 (….i think)

  10. Crowley 01/21/2014 at 12:02 pm

    warm-up: done
    snatch: up to 185
    Diane: 4:23
    row: 1:52, 1:25, 0:56

  11. goose 01/21/2014 at 2:05 am

    Cleaned out the basement, brought a rower home. Time to build the engine. 1k rest 90s X 4 on Sunday. 30 on 30 off for 10 minutes Monday night.