For Time:
21-15-9
push press – 115#, 75# (scale accordingly)
wall ball – 20#, 15#
ring dips
post times to comments:
The 21-15-9 format is simple, yet extremely effective when approached with intensity. Whether the WOD includes 2, 3 or more exercises… the format and approach is always the same. For the WOD above, you perform 21 reps of push press, then wall balls, then ring dips… immediately followed by 15 reps of each, then 9 reps of each… all against the clock. You must complete all reps for each movement before moving on to the next.
Alex did today’s wod as rx’d in 17:52…
… a lot of talking, with bouts of intensity mixed in.
You are just scratching the surface, Al… stay focused on the task at hand and the times will go down as your strength and work capacity improve.
this looks good to me, but i think i have my mind set on yesterdays main site WOD.
Im sore today, my back, and my arms of all places…
Sena-8:40 (scaled)
J9-8:48 (65# pp, 16# wb, assisted dips)
what did our shoulders do to deserve this one???!!!
This one left us hurting!
rx’d:
Steve-9:58
Pat-11:15
Scaled:95#, assisted ring dips (ard)
Bill-12:04
Rob-14:08
Scaled:85#, ard
Greg-16:23
Scaled: 65#, 12#ball, ard
Johnny D-6:28
Charlie-12:42
Nice work ladies and gentlemen!
Get ready for some front squats tomorrow!
im with you Janine, in the shoulders, thats where it gets you…
Nice time you posted today.
Since my training partner is saying VIVA LAS VEGAS tomorrow, I may take a rest day or focus on running and squats (shocker!).
My shoulders need the complete rest.
Have a fun trip to Vegas and we expect to see your smiling faces on another Affiliate website.
the guys reported back to me from the Santa Clara box, all went well and they seemed to have a great time. they both posted times in the 15 minute range for sundays main site wod.
Janine, my shoulders are toast – dips or not! good call on the rest day. I’ll be back before you know it! I’ll make you proud in vegas :))))
Rest Day today helped a bit. Tomorrow will need to be a no upper body day as well.
RedShed represented in the west!
Nice pic ladies. 29:1521,18,15,12,9back eetxntionspull-upsab mat sit-upsdips (red band, thin blue band)back extentions on GHD for the 21,12,and 9for rounds 18 and 15 I doubled up on supermans (so did 36 for 18, and 30 for 15)pull-ups really tried focusing on using my backdips on red band for most rounds..when I didn’t do the red I used the thin blue band..(the thin blue band has to be equivalent to the tiny black band cause man that was hard!!) fun times ..then did a mile run with weighted vest halfway..thanks beth for taking over the rest of the way! fun running with you girls.goal practice.