Dianabeth

12
Jan

Dianabeth

Good news! We’re getting a new pullup rig!
Bad news – we need to cancel yoga for tonight. The other evening classes are still on, but be aware that there will be an overwhelming smell in the air (from welding).

Front Squats x5
50-55-60-65-70%

15-12-9reps

HSPU
Squat Cleans (155/105#/65-70%)

*15 min cap

IMG_4393

65 Responses

  1. Blake

    Me at a 7 AM with da ladies.
    WU w/ 10 Wall Balls @ 25# (which don’t “bounce” off the wall like the 20’s)

    Front Squat x 5
    95(WU) – 125 – 135 – 150 – 160 – 170

    “Dianabeth”
    15 – 12 – 9
    — HPSU (with ab-mat)
    — Cleans @ 135#
    TIME: 13:36

    That was a toughy. Difficult to stay braced for HSPU after those cleans!
    Good to be back!

    Thanks Mario!

  2. Shane Hayes

    Mobility and WU x 1
    Strength, opted for push press
    135/ 145/ 155/ 165/ 175 x 5
    Wod with power cleans
    6:14
    Great class Mario and great work 6 amer’s!

  3. Front Squat x5
    45-50-60-65

    “Dianabeth”
    15-12-9

    -Pike Push-ups from box
    -Squat Cleans @45#

    Time: 7:27

    Thank you JULIE!!!! Brave girl! Seeing you pick up the box to do Pike Push-ups, gave me the push I needed to try it too.

  4. WUx2

    Front Squat x5
    135-145-155-165-175

    โ€œDianabethโ€ scale
    15-12-9

    HSPU (abmat and 25# plate)
    Squat Cleans @135#

    Time–> 12:16

    Those squat cleans got heavy super fast.

    Great work 6am peeps!

  5. ChristieN

    Front Squat x5
    35-45-50-55-60

    โ€œDianabethโ€
    15-12-9

    -Hand Release Push Ups (30-24-18)
    -Squat Cleans @35#

    Time: 9:34

    Thanks Mario!

  6. WU ร— 2
    Group MOB

    Strength: Front squats 50-70% ร— 5
    35, 40, 45, 50, 55 ( thanks for sharing the bar Rachel)

    WOD: Dianabeth
    Scale HRPU ร— 2 (from toes)
    Squat cleans @ 40#

    These two movements were tough after the WOD on Saturday. It’ s all good, though! ๐Ÿ™‚

    Fun Monday. Thanks Mario.

  7. Mob + WUx2

    E2M/5rounds – Front Squat: 10 reps @ 115#

    E2M/4rounds – Deadlift: 10 reps @ 275#

    Crossover Symmetry – Activation/Comp/8reps each

    Recovery – Row 15 mins = 3150m

  8. Mob + WU x 2
    Front Squats 50-70%
    60-65-75-80-90 sets of 5

    WOD: Dianabeth

    Pike Pushups – First time doing these in a WOD. Thanks to the encouragement of Coach Blake telling me to do them or he would make fun of me gave me the boost to do it! lol (happy I did)

    Squat Cleans @#55
    Time: 7:11

    Amazing to watch you guys up there doing those HSPU! One day I will be up there…one day. ๐Ÿ™‚

  9. Mobility
    WUx1
    Group Mobility

    Front Squats 50-70% x5
    75-80-90-100-110

    WOD: “DianaBeth”
    15-12-9
    HSPU
    Squat Cleans @ 95#

    Time: 11:48 *Note for next time! Try a Heavier Clean be brave.

    Great Class thanks Blake!!

  10. Steph H

    Mob/wu x2

    Group mob

    Front squat x5
    Wu/35#
    55/60/65/70/75#

    WOD: Dianabeth. 15min cap

    15-12-9
    Pike pushup/box
    Squat clean 60#

    Time: 8.55

  11. MOB
    Burg WU
    Group MOB

    Strength: Front Squat
    140 – 155 – 170 – 185 – 200 Thanks for sharing the bar Frank and Justin.

    Wod: @135 and ab-mat for HSPU’s
    Time: 9:44

    I was pretty close to trying this Rx, a twinge in my elbow convinced me otherwise, thank goodness for that 135 was SUPER!! heavy in the last round. Glad I scaled.

    Thanks Amanda!

  12. Front Squat x5
    70-80-85-95-100#
    Nice to share the bar with Melissa!

    โ€œDianabethโ€
    15-12-9

    -Pike Push-ups from box (first time ever in a WOD)
    -Squat Cleans @65#

    Time: 9:25
    Felt lightheaded after each round of Pike PU.

  13. WU ร— 2
    group wu

    Strength: Front squats 50-70% ร— 5
    35, 40, 45, 50, 55 nice sharing the bar with you Jackie

    WOD: ”Dianabeth”
    Scale HRPU for pike push up form box 18”
    Squat cleans @ 40#

    Time = 9:56
    cash out – figure $ x2 20 sec. each side

  14. Cara

    Awesome pic Krystal!!

    Strength:
    Front Squats x5
    50-55-60-65-70%
    85-90-95-105-115# – thanks for sharing the bar Mel!

    WOD: Dianabeth

    15-12-9 reps
    HSPU – with 45#/ab mat
    Squat Cleans @ 85#
    *15 min cap

    Time: 10:17

    Thanks Amanda for not letting me bring out a box as a back up and forcing me to stick with the HSPU, it was so fun to get them going in a WOD. Also, thank you for running around to find my wrist straps mid wod, my wrists thank you even more! Great class!

    Also shout out to Shane because he taught me how to kip in HSPU not too long ago and I wouldn’t have survived today without that new skill ๐Ÿ™‚

  15. Melissa H

    Mobility
    WU
    Group mobility

    Front Squat x 5
    50-55-60-65-70%
    70-80-85-95-100

    WOD:
    15-12-9
    HSPU (stink bugs)
    Squat cleans @ 55#
    (Not 65-70% but kept light because I didn’t know if the welding would bother my athsma)

    8:27

  16. Frankie

    WUx2
    group mob

    Front Squat x5
    140-155-170-185-200

    โ€œDianabethโ€ scaled
    15-12-9

    HSPU (HR pushups 30-24-18) did them on knuckles as right hand still hurts
    Squat Cleans @125#

    Timeโ€“> 14:58
    very though WOD, glad I went light on squat cleans, lost some time as clamps weren’t holding weight on bar. I was pumped to finish under the time cap ๐Ÿ™‚

  17. mob wu x1
    group wu
    front squat
    65×5 65×5 65×5 65×5
    WOD Dianabeth
    15-12-9
    HSPU(30-24-18 hand release push up)
    squat clean (hang power clean 65#)
    time 4:48

  18. Front Squats x5
    50-55-60-65-70%
    80-85-95-100-110#

    15-12-9reps
    HSPU scaled 2xHRPU
    Squat Cleans (155/105#/65-70%) 75#
    Time: 10:22

    1/2 way through 12’s of cleans I switched to power cleans because my old knee snuck up On me

  19. WU x 1 + Hip Mobility

    Group WU

    Did Front Squats 5 sets of 5 reps @ 95# (still babying the wrist)

    WOD – DiannaBeth

    15-12-9

    HSPU used two 25# plates & Ab Mat

    Squat Cleans 155# – scaled to 85# (see above comment)

    Time: 10:06

    Next time only one 25# plate.

    Thanks Chantal!

  20. Melanie

    Mobility + WUx2 + Group mobility

    Back squats x5
    35-85-90-95-105-115
    Fun sharing the bar Cara!

    WOD:
    15-12-9

    HSPU (with 45# plate + abmat)
    Squat cleans @ 85#

    12:50

  21. Mob. and WUx2
    Front Squats x 5
    # 45, 65, 75, 85, 95
    WOD: Dianabeth
    15-12-9
    Squat Cleans #65
    HSPU with #45 plate and ab mat. Yay!
    Time: 8:11
    Thanks Steph and Lance!! Small but fun class!!

  22. Krystal

    Mob + WUx2

    Back squats x5
    40-45-50-55-60-65

    WOD:
    15-12-9

    HSPU (scaled to Pike Push-ups)
    Squat cleans @ 40#

    11:36

    Thanks Amanda and Chantal! ๐Ÿ™‚

  23. Annie

    Front Squat x 5
    40-45-50-55-60-65

    โ€œDianabethโ€
    15 โ€“ 12 โ€“ 9
    โ€” HPSU scaled to hand release PU 30-24-18)
    โ€” Cleans @ 50#
    TIME: 10:34

Leave a Reply