21-15-9-15-21

Apr 22nd, 2013

Category: Competitor

21-15-9-15-21

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*

DISCUSSION 22 Comments

  1. Julie Arthur 04/23/2013 at 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

  2. Julie Arthur 04/23/2013 at 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

  3. Andrea Cooke 04/23/2013 at 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

  4. Andrea Cooke 04/23/2013 at 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

  5. Mullins 04/23/2013 at 1:37 am

    185, 255, 11:11 at 3 mups

  6. Mullins 04/23/2013 at 1:37 am

    185, 255, 11:11 at 3 mups

  7. Bish 04/23/2013 at 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

  8. Bish 04/23/2013 at 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

  9. McGuire 04/22/2013 at 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.

  10. McGuire 04/22/2013 at 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.

  11. Bish 04/22/2013 at 6:34 pm

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

  12. Bish 04/22/2013 at 6:34 pm

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

  13. Wheeler 04/22/2013 at 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!?!?

  14. Wheeler 04/22/2013 at 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!?!?

  15. dudley 04/22/2013 at 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.

  16. dudley 04/22/2013 at 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.

  17. Kenny "F'n" Powers 04/22/2013 at 1:34 pm

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

  18. Kenny "F'n" Powers 04/22/2013 at 1:34 pm

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