Friday Workout: Diane

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Friday WOD


Spend ~10 Minutes on HS Skills (i.e. HS walks, holds against wall or freestanding, proper position on box, etc.)

WOD Prep

Take 3-4 sets to build to DL in sets of 4-6 reps to dial in technique


Level 1

15-12-9 reps of each for time:

  • Deadlift (135/95#)
  • Feet-on-Box Push-up

Level 2


21-15-9 reps of each for time:

  • Deadlift (225/135#)
  • Handstand Push-up

Compare here


10 thoughts on “Friday Workout: Diane

  1. 11:29 RX

  2. 6:00 (35# kbs and knees on box hspu. Deadlifts tomorrow!)

  3. Diane: 8:15 125#

  4. 5:25 at 155#

  5. “Diane”- 7:59 rx except w/ 1 abmat
    1st time!
    (Should have gone faster on DL’s)

  6. 6:39 (Rx DL, 2 abmat HSPU)
    27 sec faster, plus I did 15-12-9 for HSPU last time

  7. 5:42 (started rx, dropped to 1 ab mat around the 18th hspu)

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