WOD
21-15-9 Overhead Squats (95/65)
42-30-18 Pull Ups
Post Time to Comments.
BARBELL CLUB
Front Squat
5,4,3,3,2
3 Postition Snatch Grip Deadlift
4, 3, 3, 2
floor to mi-thigh, mid-thigh to launch, launch to extension, then back down (slowly)
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LIz and Ted
21-15-9 Overhead Squats (95/65)
42-30-18 Pull Ups
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10:57 – 35# OHS, green and red band kipping pull ups (15-12-9), 35# KBS eye height (27-18-9)
11:10. 95# FS (15/6-9/6-9)/21-15-9 SPU (singles at the end)
Wendler press 4.1
12:18 – 21-15-9 of OHS 65#, pull-ups, KBS 35#
9:37, 50# KPU 21, 15, 9
5:40 rx. waiting for Tony D’s post …
really impressive
10:25. 75#
16:16 35#, KPUs blue band attempts- 15/12/ 9 first time using 35# for OHS in WOD Thanks Mel for help with KPUs and everyone else who were encouraging me!
6:59 rx. was with Rap through the 42 pullups but that man is just too damn good on the pullup bar.
10:21 Rx
need to work on the pullups. they have slipped. I was down to sets of 4 at the end. unbroken on the OHS
12:00 – 45#
Knee is still not 100%. Happy to be able to squat.
13:41 21-15-9
65# OHS/KPU’S/35# KBS
6:02 RX
Unbroken OHS
6:54 Rx
15:42 Rx – struggled with some of the OHS in the set of 21. I think somehow this WOD cured my sore Saturday arms they feel so much better!
10:51Rx, OHS unbroken. Lots of sets on PU for set of 18
10:07 – OHS unbroken. PU sets of 5s, 3s, 2s, & 1s
10:15 Rx
OHS – 21 / 15,5 / 9
PUs – 25,17 / 12,10,8 / 10,4,4
too much time in between
6:48 Rx
OHS – Unbroken
PU – Quite possibly best they have ever felt in a wod. Big sets all the way thru.
dude! you are slaying it
8:32 rx OHS
1/2 pull ups and 1/2 44#KBS
my pull ups are garbage!
21-15-9 – 35# OHS
42-15-9 – blue band
18:26
9:13 or 9:33 – I think!
21-15-9 for both OHS and pull ups
OHS 65# (10# heavier than last OHS WOD)
12:50ish 65#
12:35 Rx. 14/7, 8/5/2, set of 9 unbroken
Pull-up all small sets, some strict singles to prevent ripping. Need to work on grip strength
8:12 45# front squats, 26# KB
8:02rx
OHS felt great. Pull ups….. Chipped away!
First day of Hatch Squat post wod.
14:50. 21-15-9 for front squats (#45), “pull ups” (a variation of kips, strict pull-ups w/band & kipping pull-ups w/band) & KB swings (#35). Pathetic in the push-up/kipping area – so.much.work.to.do.
Barbell club
Squat – 225, 235, 240, 245, 245
Snatch DL – 175
10:32 — 55# OHS, 44# KBS for pullups
9:04rx
15:30? 30#OHS; BB/GB PUs and 35#KBs
11:39? 55# OHS – unbroken 21, 15, 9 PU no KB
Pre-WOD: Endurance 500m row @ 2:10, 200m @ 2:15, 300m @ 2:00 rest 4 min repeat –
1st row tough to settle at 2:10 (2:12 ish), steady at 2:15 and 2:03 2nd row good at 2:10, 2:17 ish, 1:58-2:03
Front Squats 5@115, 4@120, 3@125, 3@130, 2@135
5@95# Dead Lift Snatch Grip slow
Phew!!
14:23 55# OHS KPU RX
Barbell Club-
FS 4/105, 3/125, 3/135, 2/140
Snatch Deadlift- 95#
12:04 50# OHS 21-15-9 KPU and 35# KBS
Body is still repairing from Sat…
3×3 strict blue band pull ups
1KPU on the :30 for 5min
30mi bike ride outside
Crossfit Black Mexico…
150 su
20 burpees
15 sandbag thrusters 20 lb bag
10 sandbag clean and jerk
———
3 rounds + 150 su + 12 burpees in :25 mins
Gassed after early flight….
17:35 rx
10:45 95# PU’s 30/20/20
Josh here in Mex
45# 1/2 pu rb, 1/2 rr
12:32
Felt good to lift something over my head for first time in a few weeks…
10:16 Rx
9:42Rx
7:07 RR/KBS 65#