21-15-9 and Feelin’ Fine

Sep 1st, 2020

Category: Uncategorized

21-15-9 and Feelin’ Fine

Kim

Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave that the gym is located on .

Indoors/Outdoors

Warm Up
1min each station
Single tap jumps no rope
Muscle Cleans
Hip turnover drill
Strict Press
Double tap jumps no rope

Mobility
Calf Rolling
Lat Rolling

Skill
Chest to Bar Pull-up
Double Under

WOD
21-15-9*
Clean and Jerk 115|75
Chest to Bar Pull-up

*100 Double Unders After Each Round

Level 2- 95|55, Chin over bar, 50 Double unders or 1200 singles
Level 1- 75|35, 15-12-19 Chin over bar, 100 Singles
ADV
21 Clean and Jerk (135,95)
21 Chest to Bar Pull-ups
9 Bar Muscle-ups
15 Clean and Jerk
15 Chest to Bar Pull-ups
6 Bar Muscle-ups
9 Clean and Jerk
9 Chest to Bar Pull-ups
3 Bar Muscle-ups

Outdoor Skill/Strength
3x 10 Bent Over Rows

Outdoor WOD
21-15-9
Clean and Jerk 135|95
100 double unders after each Round

Extra Work
In 4 minutes AMRAP
21/15 Cals assault bike
21 Burpees
21/15 Cals Row

rest 3 mins

In 4 Mins AMRAP
15/10 Cals Assault bike
15 Burpees
15/10 Cals Row

rest 3 minutes

In 4 minutes AMRAP
12/8 Cals assault bike
12 Burpees
12/8 Cals Row

Can sub in cals on the ski erg or air runner instead