Daily WOD – Oct 25, 2019

20.3″ (aka “18.4”)

Complete 21-15-9 reps of:

  • Deadlifts (225/155#)
  • Handstand push ups

Immediately followed by:

  • 21 deadlifts (315/205#)
  • 50-ft. handstand walk
  • 15 deadlifts (315/205#)
  • 50-ft. handstand walk
  • 9 deadlifts (315/205#)
  • 50-ft. handstand walk

Time cap: 9 min.

WOD Notes:  This Open WOD is a repeat of 18.4, and the first half you might recognize as the benchmark WOD “Diane.”  Those competing in the Open have more strict HSPU standards than what we typically require, so you should expect your time to be slower than your normal Diane time. Compare Diane to 190917 or this exact WOD to 180316.  If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE.

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 15-20 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout.

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our stud 40-44 year age group athletes: Dave, Dan E, Erin, Jenn, Danielle, and Faith! Come on out to cheer them on!

Community Notes: Calling all runners! This Saturday 10/26 is the 2019 Citizen Advocacy 5k at Reeves Park. Every year we have a few ICA athletes participate (and rep some ICA gear)! If you’re interested, click HERE for details.

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This Post Has 3 Comments

  1. Kehl – 22, 1:07 Rx (then 2x 26KB presses)

  2. Results:
    5:15
    Swetha 64 (pu)
    Tyler 151 (135, pu, 185)
    Jason V. 93 (185)
    Murray 29 (:36)
    Steve M> 23 (:36) Rx
    Kelly G. 155 (115, BC, 4″)
    Franco 24 (1;00)
    Hannah St 65 (pu)
    Pete P. 170 (2:20)
    Jesse St 96 (150, 170)
    NIck L. 177 185, 15/10/5 hspu)
    Kehl 🙂
    Alex W. 11 push ups (155, 2xpu)
    KtS 92 Rx
    Diana 8:30
    Jim C 8:35 (185/30# DB press, 5DL@205)
    —-
    6:15
    Sabrina 66 (6:02)
    KtL 126 (scale)
    Tammy 126 (down/up, 65#pu)
    Missy 1 round +15 deads (9-6-3, 4″)
    Hannah R. 108 up/down, bpu, 65)
    Fili 34 (:33)
    Vince 66 (6:42)
    Frank N.. 195, 57
    DE 65 Rx
    Iggy 60 Rx
    Mike C. 92 (95)
    Mike D. 🙂
    Ryan M. 110 (15-10-5 (2xpu)))
    —–
    9:30
    KtN 134 (pull ups, 135
    Becky 8:24 (85 ski
    Betsy 98 (5:51)
    Pugh 57 hex strict
    Megan V> 138 (110, 2″hspu)
    Megan S. 100 (OS+MM)
    Tanya 34 Rx :33
    Elissa :0
    Allison 157 (105, 145, bar pu @12)
    Marissa W> 136 (105, 15#DB)
    Matt S. 60 (2″)
    Janet 111 (6:51)
    Joel 84 (20#, box hspu)
    Yuvika 7:30 (65#, band pu)
    Ryan S. 111 (95/135, pu)

    FNL
    JOhn 112 Rx
    Avery :
    BWys scale
    Kyle E. 21 Rx
    Rocco scale
    EQ 163 (scale, 155)
    Boelker
    Erin 57 Rx (8:59) 18 rep PR!
    Faith 🙂
    Dan E. 🙂
    Danielle 🙂
    Jenn 🙂
    Erik 102 Rx
    Heather 29:06 Rx
    Kristen :0
    LIz 127 (85/115)
    Dan E. 23 Rx (1:25)
    Sofia 42 (65#, 4″)
    Dan T. 129 (115, 135# sumo)
    Sean B. 146 scale
    —–
    4:00
    Jesse Sy 111 (4″, 135/155)
    Becca 112 (85#, banded pu, #105)
    Shawn C. 165, PUHR, 73)
    Sean F. 95 Rx
    Jay 120 (Rxpu,1 (5-10-15)
    Amy 138 (75#, pu)
    Linda 123 85#, pu
    Sikora 90 MRX
    Sigal 65 (185#, hspu)
    Chris S. 157 (85#< 20# strict ) Jeff 98 Rx Craig 34 Rx Cindy 170 (55, puMB) Pratyusha 🙂 (10KBDL, 26#)

  3. Nik – 119 (40′ HS walk, 8:10 tiebreak)

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