Friday 170721

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Accessory

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Straight Leg Sit-ups

Accumulate 75 Reps.

Like a regular sit up only with your legs together and straight in front of you. Break it up as needed.

The will be performed after the WOD.

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WOD

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Diane

Complete for time:

21 – 15 – 9

Deadlifts, 225#/155#

Hanstand Push-ups

Compare to: 12/2/16, 8/3/16, 5/2/16, 01/06/16, 5/6/15, 1/7/14, 3/4/14, 6/12/13, 2/4/13, 10/29/12, 8/27/12, 3/26/12, 2/2/12

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Tyler working hard, Josh flexing in the background. Happy Friday!

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Benchmark WOD: Diane

Friday. Benchmark Day. Chance at a new PR. Will you do it? We hope so! Diane is a classic 21-15-9 WOD. This is a burner and should be treated as such. We want you going hard and making it happen. Today we’re going with a soft 10 minute time cap. What’s that mean? It means finish in 10 minutes or less. Do what you need to do to make that happen. Scale the weight, scale the movements, scale the reps, or RX it and fight like hell to get it done. The HSPU is usually the sticking point of this WOD. Best way to get through it? Don’t go to failure. We’ve all been there and once those HSPUs go, it takes them a long time to come back. If you know that after 7 linked reps you’re burned out, try breaking them up before then. Shorter sets with quick rest will work. Sometimes. And sometimes it won’t because everyone is different. And that’s what great about these WODs…you get to try different strategies when they come up in order to improve your personal best.

So with that come in with a game plan and make it happen. We can’t wait to see you throw down Diane today!!

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