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.
Posted by: Pat | February 24, 2009 at 08:08 AM
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...
Posted by: svw | February 24, 2009 at 08:11 AM
Sena-8:40 (scaled)
J9-8:48 (65# pp, 16# wb, assisted dips)
Posted by: J9 | February 24, 2009 at 06:44 PM
what did our shoulders do to deserve this one???!!!
This one left us hurting!
Posted by: J9 | February 24, 2009 at 06:46 PM
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!
Posted by: Pat | February 24, 2009 at 07:40 PM
im with you Janine, in the shoulders, thats where it gets you...
Posted by: svw | February 24, 2009 at 09:43 PM
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.
Posted by: J9 | February 24, 2009 at 09:54 PM
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.
Posted by: svw | February 24, 2009 at 10:09 PM
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 :))))
Posted by: ST | February 25, 2009 at 09:40 AM
Rest Day today helped a bit. Tomorrow will need to be a no upper body day as well.
RedShed represented in the west!
Posted by: J9 | February 25, 2009 at 09:48 PM