“21-15-9 x 3…”

The Jury Has Reached A Verdict…

And The Vote Is… “Yes!!! Still Might Be One Of The Hardest Ones Yet!!!”…

It’s Been A Rough Past 2 Days… But You Ladies & Gents Are Kicking Ass!!!

Stay Strong RainCross

Alright…

Good Ol’ “21-15-9″…

A Classic Rep Scheme That Never Gets Old…

You Can Pair It With Any “Couplet” WOD & Turn What You Thought Was A Good Day Into A “Please Kill Me Now” Day… But In The End… You Feel Great!!!

Well… Day 3 Of “Fun” Week Brings Of 3 “21-15-9” Couplet WODs…

You Will Start WODs 2 & 3/4 @ The Top Of “Whatever” Min To Make The Scoring Easier…

Example… My Scores…

Rx’d…

WOD 1… 0:00-5:47…

WOD 2… 7:00- 13:17 (6:17)…

WOD 3/4… 14:00-21:30/22:10 (7:30/.40)… TIME!!!

**********************************************

ALRIGHT… HERE WE GO!!!

30 Min TIME CAP!!!

——————————————-

WOD 1…

Rx’d…

***OverHead Squats… M-95lbs/F-65lbs…***

Other Suggested Loads… 75/55… 55/35…

***HandStand PushUps… M&F… MOD: Hand Release Push Ups…***

For Time:

21 OverHead Squats

21 HandStand Push Ups

15 OverHead Squats

15 HandStand Push Ups

9 OverHead Squats

9 HandStand Push Ups

———————————

WOD 2…

Rx’d…

***Power Cleans… M-135lbs/F-95lbs…***

Other Suggested Loads… 115/85… 95/65…

***Ring Dips… M&F… MOD: 45 Power Clean & Push Presses… NO JERKS!!!***

For Time:

21 Power Cleans

21 Ring Dips

15 Power Cleans

15 Ring Dips

9  Power Cleans

9 Ring Dips

———————————

WOD 3…

***DeadLifts… M-225lbs/F-155lbs…***

Other Suggested Loads… 185/115… 135/95…

***Box Jumps… M-24″/F-20″…***

For Time:

21 DeadLifts

21 Box Jumps

15 DeadLifts

15 Box Jumps

9 DeadLifts

9 Box Jumps

———————————

WOD 4…

15 Burpees…TIME!!!

**********************************************

I Know How You Sneak-sters Think/Work & The Answer Is… NO!!! You Don’t Pick Which WOD You Want To Do… You’re Doing ALL Of Them!!!

3…2…1…GO!!!

Mando

6.18.2019 WOD & Scores…