Diddy Kong

Front Squats x 6
7 sets @ 70%

3 rounds
1 Muscle-up
2 Front Squats (185/135)
3 HSPU
4 Power Cleans

Compare to Feb.28/12

Had a great mobility seminar on the weekend in Amherst. Expect to see some new tools making their way to the gym soon.

mobseminar

40 thoughts on “Diddy Kong”

  1. WU x 2
    Front Squats x 6
    7 sets @ 140

    3 rounds
    1 Muscle-up (assisted seated)
    2 Front Squats (115)
    3 HSPU
    4 Power Cleans (115)

    Time = 3:48

  2. Front Squats x 6
    7 sets @ 70%
    WU 65 then 85-85-85-85-85-85-85#
    Thanks Claire for putting up with all the whining:(

    3 rounds
    1 Muscle-up – scaled to 4 ring rows + 4 parralettes
    2 Front Squats (185/135) – @ 65#
    3 HSPU – scaled to 12 push ups on the box
    4 Power Cleans – @ 65#

    I’m not sure what was worse for me the strength or the push-ups but I’m glad its over!

  3. Mobility
    WU x 2
    Group Mobility

    Strength: Front Squats x 6
    7 sets @ 70%
    85-85-85-85-85-85-85-85#

    WOD: 3 rounds
    1 Muscle-up (scaled to 4 ring rows + 4 paralettes)
    2 Front Squats @85#
    3 HSPU (scaled to 12 pushups)
    4 Power Cleans @85#

    Time: 3:54

    Great job everyone. Thanks Shane!

    1. Fast Kelly, your front squats and cleans looked fantastic this morning! Almost too easy :).. Great work!

  4. Front Squats x 6
    7 sets @ 70% #105 only got through 6 sets in the time limit

    3 rounds
    1 Muscle-up )scaled to 4 ring rows + 4 paralettes)
    2 Front Squats (#105)
    3 HSPU (Scaled 12 pushups)
    4 Power Cleans (#105) Mistake did hang cleans instead of power cleans,
    Time – 4:48

  5. WU x 2
    Front Squats x 6
    135-175-175-175-175-175-175

    WOD ‘Diddy Kong’ as RX’d
    3 rounds
    1 Muscle-up
    2 Front Squats 185#
    3 HSPU
    4 Power Cleans

    Time–> 7:36

    Great work am peeps!

  6. Front Squats x 6
    7 sets @ 70%
    95# 120# 120# 120# 120# (shared the bar with lots of folks today – didn’t have time to finish)

    3 rounds
    1 Muscle-up (4 pull-ups and 4 assisted ring dips)
    2 Front Squats (185/135) 95#
    3 HSPU (scaled 12 push ups)
    4 Power Cleans @ 95#

    PR – I did get 3 unassisted ring dips today – I have never done them before so that was exciting

    Time: 5:20 something I think???

  7. Diddy RX
    5:27

    Should have been about a minute faster but my last power clean just wasn’t happening. Oh well. Better luck next time. Thanks for the pow wow husband πŸ™‚

  8. Front Squat x6
    70-70-70-70-70-70-70#

    “Diddy Kong”
    3 rounds
    1 MU (4 ringrows + 4 Parallette dips)
    2 Front Squats 80#
    3 HSPU(12 pushups)
    4 Power Cleans (80%) @80#

    Time: 7:28

    Great class! Not many Power Cleans, but they were so heavy πŸ˜€

  9. Front Squat x6
    @ 100#

    β€œDiddy Kong”
    3 rounds
    1 MU (4 pullups+ 4 ring dips)
    2 Front Squats 100#
    3 HSPU
    4 Power Cleans 100#

    Time: 4:53

    Good WOD, next time more weight!

  10. Front Squats,

    7 sets of 6 @ 135#

    Diddy Kong, scaled down with RR’s, dips and push-ups… 5:15m.

    Good class!

  11. Front Squats
    95-110-110-110-110-110-110

    WOD: Scaled and then some:
    1 Muscle up as 4 pull ups + 4 assisted ring dips
    2 Front squats (135) @ 95#
    3 HSPU as 12!! push ups
    4 Power cleans @ 95#

    Time 5:09
    FINALLY got to do actual Pull Ups in a wod and they were a scale!! Crossfit = Irony πŸ™‚

  12. WU x 2
    Group Mobility

    Strength: Front Squats x 6
    7 sets @ 200#

    WOD: 3 rounds
    1 Muscle-up (scaled to 4 pull ups + 4 paralettes)
    2 Front Squats @165#
    3 HSPU (scaled to 12 pushups)
    4 Power Cleans @165#

    Time: 5;55
    PR of 20#

  13. Mobility
    WU x 2
    Group Mobility

    Strength: Front Squats x 6
    7 sets @ 70%
    100-100-110-100-100-100-100

    WOD: 3 rounds
    1 Muscle-up (scaled to 4 pullups + 4 assisted dips)
    2 Front Squats @100#
    3 HSPU (25# + abmat)
    4 Power Cleans @100#

    Time: 6:09

  14. OG – day 1 of comp prep

    press from a split 3×5 @ 45#
    jerk from a split 3×[email protected] 65#
    power clean & jerk 3×2 @ 110#

    …and then did the wod with Shane, CAM & Steph πŸ™‚

    Diddy Kong:
    1 MU – 4 pullups + 4 assisted dips
    2 front squats @ 135#
    3 HSPU with abmat
    4 PC @ 135#

    Time: 4:47

  15. Front Squats x 6
    7 sets @ 70% (80#)

    3 rounds
    1 Muscle-up – scaled to 4 ring rows + 4 parralettes
    2 Front Squats (185/135) – @ 80#
    3 HSPU – scaled to 12 push ups
    4 Power Cleans – @ 80#

    Time – 5:24

    Everything was awesome until the 3rd set of push ups, slowed me down a lot.

  16. Front Squats x 5

    Still building Strength back up 
    135 x 8/ 185/ 205/ 225/ 225 x 5’s
    Diddy Kong 
    3 rounds
    1 Muscle-up
    2 Front Squats (185/135)
    3 HSPU
    4 Power Cleans 

    Score: 02:50

    1. First time doing ring mu’s since January… Yay, super happy about that. Even though it was only a few!!

    2. The few muscles ups are the beginning to a few more… This made my night… Hit add before I was finished, wish I could just edit the post..

  17. Front squats @ 185

    WOD scaled

    3 Rounds

    4 Ring rows and 4 paralette dips
    2 Front squats 155#
    12 push-ups
    4 power cleans 155#

    Time – 6:00

  18. Front squats @ 120#

    Very modified Diddy Kong

    3 rounds:
    8 Ring rows
    2 Front squats (100#)
    12 x 1 arm KB Floor presses (20# – could of went heavier)
    4 x 1 arm KB Clean (35#)

    Time: 4:11

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