21-15-9-15-21

  • April 22, 2013
  • By :

IMG_1259
Warm Up
50 Double Unders
20 Banded Good mornings
20 Leg Swings (each leg)
10 inchworms with push ups
20 Scorpions
20 Jumping squats
100 Double Unders

Strength
Banded Snatch Grip Deadlift
3-3-3
Banded Deadlift
3-3-3

WOD
21-15-9-15-21
Wallballs
Toes to Bar
X muscle ups

Games- 3 Ring muscle-ups after each round
Regional- 2 Ring muscle-up after each round
Open- 1 Ring muscle-up or 3 ring muscle-ups assisted transitions

*Must complete x muscle ups after final set of 21 TTB*

22 Comments

  • Julie Arthur

    04/23/2013 @ 12:37 pm

    Emom 20
    2 front squats: 140
    2 clean pull: 175

    WOD: (20# wall ball and 3 MU) ~19min I think?

    800/400/200 sprint done

  • Julie Arthur

    04/23/2013 @ 12:37 pm

    Emom 20
    2 front squats: 140
    2 clean pull: 175

    WOD: (20# wall ball and 3 MU) ~19min I think?

    800/400/200 sprint done

  • Andrea Cooke

    04/23/2013 @ 3:00 am

    EMOM 20: odd- deficit HSPU; even- 10 pistols

    WOD: 21-15-9-15-21:
    TTB
    thrusters @65
    2 jumping mu transitions= 13:20

    run 800- 2:47, 3 min rest run 400- 1:12, 2 min rest, run 200= 30ish? didnt see exact time

  • Andrea Cooke

    04/23/2013 @ 3:00 am

    EMOM 20: odd- deficit HSPU; even- 10 pistols

    WOD: 21-15-9-15-21:
    TTB
    thrusters @65
    2 jumping mu transitions= 13:20

    run 800- 2:47, 3 min rest run 400- 1:12, 2 min rest, run 200= 30ish? didnt see exact time

  • Mullins

    04/23/2013 @ 1:37 am

    185, 255, 11:11 at 3 mups

    • Goose

      04/23/2013 @ 2:04 am

      Lightning fast

  • Mullins

    04/23/2013 @ 1:37 am

    185, 255, 11:11 at 3 mups

    • Goose

      04/23/2013 @ 2:04 am

      Lightning fast

  • Bish

    04/23/2013 @ 1:19 am

    EMOM 20:
    Odd – 2 front squats 250
    Even – 2 clean pulls 285

    WOD: with high wallballs and 3 mups between each round 10:58

  • Bish

    04/23/2013 @ 1:19 am

    EMOM 20:
    Odd – 2 front squats 250
    Even – 2 clean pulls 285

    WOD: with high wallballs and 3 mups between each round 10:58

  • McGuire

    04/22/2013 @ 8:50 pm

    Warm up: done
    Snatch grip with blue band: 155#
    Regular grip with blue band: 255#
    WOD:16:06 Regionals, I was feeling weak today. I’ll be back at it tomorrow.

  • McGuire

    04/22/2013 @ 8:50 pm

    Warm up: done
    Snatch grip with blue band: 155#
    Regular grip with blue band: 255#
    WOD:16:06 Regionals, I was feeling weak today. I’ll be back at it tomorrow.

  • Bish

    04/22/2013 @ 6:34 pm

    The morning crew must have been out late after the Sox game getting their drink and their two step on!

    • Shamwow

      04/23/2013 @ 2:22 pm

      The whiteboards at Fenway needed a good cleaning.

  • Bish

    04/22/2013 @ 6:34 pm

    The morning crew must have been out late after the Sox game getting their drink and their two step on!

    • Shamwow

      04/23/2013 @ 2:22 pm

      The whiteboards at Fenway needed a good cleaning.

  • Wheeler

    04/22/2013 @ 4:02 pm

    Snatch grip: 145
    DL: 1 set at 145 then back was hurting
    WOD: 15:08 open 3 transitions

    Def small AM crew but happy to have Mandy Cash back at it!

    AM burntoast ladies – where have you been!?!?

  • Wheeler

    04/22/2013 @ 4:02 pm

    Snatch grip: 145
    DL: 1 set at 145 then back was hurting
    WOD: 15:08 open 3 transitions

    Def small AM crew but happy to have Mandy Cash back at it!

    AM burntoast ladies – where have you been!?!?

  • dudley

    04/22/2013 @ 2:30 pm

    175, 265, 15:29 games. then did sandbag floater WOD. Small crowd this AM.
    Still incredibly sore from saturday, so had some weak sauce today.

  • dudley

    04/22/2013 @ 2:30 pm

    175, 265, 15:29 games. then did sandbag floater WOD. Small crowd this AM.
    Still incredibly sore from saturday, so had some weak sauce today.

  • Kenny "F'n" Powers

    04/22/2013 @ 1:34 pm

    Damn, this one looks good. Wish I was there.

  • Kenny "F'n" Powers

    04/22/2013 @ 1:34 pm

    Damn, this one looks good. Wish I was there.

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