CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Roaming Diane

SWOD

Front Squat 5,3,1,1,1,1  (60,70,75,80,85,90%)

Bench Press 5,3,1,1,1,1  (60,70,75,80,85,90%)


WOD

21-15-9

Deadlifts 225#/153#

Handstand Walk for meters  (68ft, 49ft, 30ft)

*Substitute Wall Climbs (12/8/4) if you cannot do Handstand Walks.

Last done on 12/7/11.


Comments  

 
#5 RE: Roaming DianeJosh Jones 2017-06-23 16:01
Front squat- 195,225,245,260, 275,290
Bench- 155,175,195,215,225,235(f)

Wod- 4:05
Everything was heavy but I never felt like I was going to fail a lift. Other than the last bench press.
 
 
#4 RE: Roaming DianeThutch 2017-06-23 15:51
walk climbs can suck it...8:56

Worked up to 265 for 1 on the front squat. No PR, but same on max.
 
 
#3 RE: Roaming DianeRobin 2017-06-22 07:59
SWOD
Front Squats - 98,113,123,128,138,148
Bench - 73,83,88,93,103,108

WOD - not today, Caleb was not having it
 
 
#2 RE: Roaming Dianejason 2017-06-21 19:49
SWOD
Front Squat - 195,225,245,260, 275,290
Bench - 155,175,195,215,225,235

WOD - 4:10

Well squats felt pretty good, bench press went good as well. And the deadlifts felt great....but man those walks got rough really fast. I really need to spend some time practicing my walks. Shoulders were completely smoked by the end of the workout.
 
 
#1 RE: Roaming DianeReid 2017-06-21 12:01
SWOD: front squat 123,133,143,148,153,158... did 163 for fun. Feeling really good.
Bench: 73,83,88,93,103,113. Again all felt great. Looking forward to some max effort soon

WOD: 9:05 Rx. This was fun! I'm notorious for walking backwards, however the more tired I got the better my walk improved (I did go forward btw) My shoulders are smoked!!!!!!!
 

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