Ari-Beth Marlyne

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
61
Height:
5' 8"
Weight:
178 lbs

May 20, 2015

Performed at: Project 9 CrossFit
Workout Name: Diane
Description: WARMUP
500m Row
3 Rounds
10 HRPU
10 Kettlebell Swing
5 Superman
Lumbar/Shoulder Prep

SKILL
Kipping Handstand Push Up

STRENGTH
Deadlift
Set 1: 2x5x35%
Set 2: 2x5x45%
Set 3: 2x3x55%

WOD
Diane
21-15-9
Deadlift (225/135)*
Handstand Push Up
*Use Max of 70% of 1 RM

RECOVERY
Superman 10, 10, 10
50 Inch Worm
Results: 11m 33s
Workout scaled
Modifications at: DL - 70% of 1 RM = 80 lbs
instead of handstand push ups - tripod set to kick out pike with legs and then push up on arms
Warmup: STRENGTH: DL - 2 sets of 5@40 lbs; 2 sets of 5@50 lbs; 2 sets of 5@60 lbs

2 similar workouts

Date Name WorkoutDescription Results
05/20/2015 Diane WARMUP
500m Row
3 Rounds
10 HRPU
10 Kettlebell Swing
5 Superman
Lumbar/Shoulder Prep

SKILL
Kipping Handstand Push Up

STRENGTH
Deadlift
Set 1: 2x5x35%
Set 2: 2x5x45%
Set 3: 2x3x55%

WOD
Diane
21-15-9
Deadlift (225/135)*
Handstand Push Up
*Use Max of 70% of 1 RM

RECOVERY
Superman 10, 10, 10
50 Inch Worm		 11m 33s
Workout Scaled
05/20/2015 Diane WARMUP
500m Row
3 Rounds
10 HRPU
10 Kettlebell Swing
5 Superman
Lumbar/Shoulder Prep

SKILL
Kipping Handstand Push Up

STRENGTH
Deadlift
Set 1: 2x5x35%
Set 2: 2x5x45%
Set 3: 2x3x55%

WOD
Diane
21-15-9
Deadlift (225/135)*
Handstand Push Up
*Use Max of 70% of 1 RM

RECOVERY
Superman 10, 10, 10
50 Inch Worm		 11m 33s
Workout Scaled