Dia-Fran-Abeth
WOD:
"Dia-Fran-Abeth"
First round of "Diane", second round of "Fran", and third round of "Elizabeth" as Rx.
21x Deadlifts @ 225"
21x Handstand Push-ups
15x Thrusters @ 95#
15x Pull-ups
9x Squat Cleans @ 135#
9x Ring Dips
Time: 6:34
Had to change my 225 down to 135 on my own so I lost about 30seconds. Still I was hoping for a faster time even accounting for that change. I knew I had more afterwards so I was a lil disappointed in myself. Still a tough one though.
then…
Ring work:
10x Skin the cats
10x inverted to L holds
then…
Modified "Nicole"
3 Rounds:
10x Overhead Squats @ 95#
200m Sprint
Time: 5:32
Did this one for a friend who wanted to try a workout today so I did it with her. Didn’t do it for my best time. I was barely sweating even. She was dying however, but she said shes coming back for more… we’ll see!
then…
30x Muscle-ups
Video should be posted on profile of me doing 3 and missing the 4th. I think I’ll post my blopper vid too. I keep laughing everytime I see it… I hope you do too.
June 9, 2009 at 2:08 pm
AWESOME workout!!! And way to hit those muscle ups so well at the end of that!! Loved the ‘blooper vid’ definatly laughed out loud…but glad to hear your o.k.! lol And the other vid…DAYUM Doc…you make those look WAY too easy…and I know the truth about those damn muscle ups! lol Good work!!
June 9, 2009 at 2:14 pm
Another stellar workout doc. She’s coming back for mor huh? You, (the workout) must have made a good impression. Good job on the muscle ups, and the other video you had the bicycle legs going lol. Easy for me to say. Keep killing those workouts.
June 11, 2009 at 8:03 am
I saw the Dia-Fran-Abeth on the main site right? Looks like fun. Going to have to try it soon.