Daniel does "Fran"

"Fran"
21-15-9
95# Thrusters
Pull-ups

Daniel as Rx'd: 4:01 (new PR!) old PR 4:19

No photo proof today, either. I didn't make it out to the gym.
Daniel said he could have easily gone sub-4 if he hadn't stopped for water. He didn't know how close he was until is was over. He is also working on the butterfly kip, so he can knock off even more time.

Deadlift Monster

WOD: 8x3 deadlifts + 8x5 floor wipers
Daniel's loads: 365, 385, 395, 405, 410, 410, 415, 420 (new pr)
He felt good so he tried max reps of 420 and got 5. Just 2 weeks ago his 5 rep PR was 395lbs, now it's 420. Crazy! Zone diet or just awesomeness??
I wasn't there, so no pics today :(

Press

WOD: 8x3 Shoulder Press

Daniel: 135, 145, 150, 155, 160x2(f), 155, 155, 155x2(f) with 8x5 pull-ups in b/w sets. Daniel did type-writers and frenchies.

He also tried a PR attempt at 180lbs but failed. He SP PR remains 175lbs. 

Modified "Karen"

WOD: 150 Wall Ball Step Ups For Time (Regular "Karen" is just 150 wall balls)
Box Jump, then do a 20# wall ball shot to 10' target.
Daniel: 11:22

No pics today, I didn't go to the gym with him.
BTW, today is our third wedding anniversary!

Back Squats

Still no squat rack, so had to change the workout from 3x8 to 7x5.
Daniel's loads: 225,245,245,245,245.
Then, lever and handstand practice.

"Diane"

WOD 080618
Classic benchmark.
21-15-9
225lb deadlifts
Handstand Push-ups

Daniel: 12:38
Mike: 5:20--killed it.

Daniel did 1/2 the 15s and all of the 9s in singles for HSPUs, and hurt his time.
His deadlifts were all in straight sets.
He needs to work on his HSPU strength. But working against him is his +5 ape index.

Fight Gone Bad

Not Tabata this time, but still a potent workout.

3 rds of:

One minute each: 20# wall ball, rower, 75# sumo-dead high pulls, tire jumps (approx. 20 inches), 75# push press, rest 1 min

1pt=1rep=1cal (row)

Daniel score: 368

Row: 33,28,25

PP:27,21,20

Jump:27,24,23

SDHP:27,22,22

Wall Ball:27,21,21