Today’s WOD is “Diane.” Â This is a CrossFit benchmark WOD that we use to test our progress. Â Created originally by CrossFit Main, almost every CrossFitter who has done CrossFit for any significant amount of time has done this WOD. Â Make sure you mark down your time and scale. Â When we do Diane again, you will be able to track your progress.
Diane is a combination of deadlifts and handstand push-ups. Â The deadlifts are not a complex movement, but at 225lbs/155lbs, the weight should be a little heavy for most. Â The handstand push-ups, on the other hand, use only your bodyweight, but require quite a bit of strength and skill to complete. Â Be prepared, the deadlifts will tax your shoulders more than you think.
CrossFit WOD for 1/12/2016:
Gymnastics Work:
Pistol Practice:
3×10 Hard Pistols Progressions
(Weighted, unweighted, Assistance)
MetCon:
“Diane”
For Time:
21, 15, 9
Deadlifts (225/155)
Handstand Pushups
Cash out:
Winner Picks 5 Minute Cashout
Scaling:
Platinum: As written above.
Steel:
For Time:
15, 12, 9
Deadlifts (225/155)
Handstand Pushups (Raised Target)
Brass:
For Time:
21, 15, 9
Deadlifts (185-155/125-105)
Piked Handstand Pushups
Bronze:
For Time:
15, 12, 9
Deadlifts (135-115/95-65)
DB Shoulder Press (25/15)
Great turn out 05:15.
A great workout – “Diane”
In honor of my wife, I thought I would throw in a little extra effort today!!!!
“Brass”- some time under 4:00
“Cashman” rocked also!!!
Steel: 7:09
Impressive sub 4 minute time, Jimmy, at 5:15 am! Really enjoyed doing “Diane” this morning. Good mix of weights and body weight.