21-15-9 x 3

Jul 22nd, 2014

Category: Competitor

21-15-9 x 3

Jascha - on the rise

Jascha – on the rise

Warm-up
3 Rounds
10 deadlifts
5 strict pull-ups
10 push-press
10 front squats
-T-Spine rolling/mobilizing

Strength
1. Push-press
2-2-2-2
2. Deadlift-With Chains
2-2-2-2

WOD
3 Rounds
21 Deadlifts (185,115)
15 pull-ups
9 Front Squats (185, 115)

DISCUSSION 5 Comments

  1. Andrea 07/23/2014 at 3:28 am

    PP: 160×2
    wod: 5:58rx

  2. Bish 07/23/2014 at 12:35 am

    PP: 225×1
    Deads 405×2 (4 chainz) 415×1 (4 chainz)
    WOD: 6:57 RX

  3. Rob Hassell 07/22/2014 at 9:51 pm

    Push Press – 205×2 (PR)
    Deadlifts – 365 w/ 4 chains x2
    WOD – 11:56 Rx

  4. Mike Quigley 07/22/2014 at 12:34 pm

    Push press – 185×2, 195×1 (twice).
    Deadlifts – 335 w/2-chains on each side x 2
    WOD – 15:34 at 185. Front squats were really heavy for me – glad Lou talked me into the 185 though. sets of 3 by the end.
    Jascha loves deadlifts. Congrats Jascha!

  5. Andrea 07/22/2014 at 3:24 am

    Congratulations Jascha on your engagement!