"21-15-9 Complex"
For time:
8 Deadlifts (105/155#)
7 Cleans (105/155#)
6 Snatches (105/155#)
8 Pull-ups
7 Chest to Bar Pull-ups
6 Bar Muscle-ups
6 Deadlifts (105/155#)
5 Cleans (105/155#)
4 Snatches (105/155#)
6 Pull-ups
5 Chest to Bar Pull-ups
4 Bar Muscle-ups
4 Deadlifts (105/155#)
3 Cleans (105/155#)
2 Snatches (105/155#)
4 Pull-ups
3 Chest to Bar Pull-ups
2 Bar Muscle-ups
Quote:
For time:
8 Deadlifts (105/155#)
7 Cleans (105/155#)
6 Snatches (105/155#)
8 Pull-ups
7 Chest to Bar Pull-ups
6 Bar Muscle-ups
6 Deadlifts (105/155#)
5 Cleans (105/155#)
4 Snatches (105/155#)
6 Pull-ups
5 Chest to Bar Pull-ups
4 Bar Muscle-ups
4 Deadlifts (105/155#)
3 Cleans (105/155#)
2 Snatches (105/155#)
4 Pull-ups
3 Chest to Bar Pull-ups
2 Bar Muscle-ups
Quote:
“Once you replace negative thoughts with positive ones, you'll start having positive results.”
– Willie Nelson
6 comments:
9:30 AM
Dana D. 10:33,85 cl,75 DL+SN(hang)
Mary H. 13:17,60#,ctb att,jump bar mu
Kevin H. 13:00,155# DL+cl,95 sn
Jess A. 14:17,55#,band pu,Jump ctb
Jazmin L. 13:56,53#,band + Jump
Julie R. 15:30,105# dL+cl,75 sn,band + Jump
Jonathan T. 19:00,95#,10 reps/round,pu’s+ring dips
12:15 EXP
Pam G. 13:04,strict pu,ring row,bar mu
Josh McV. 13:15 Rx
Rich A. 8:25 Rx
Meredith H. 12:27,75#,15/12/9 pull-ups
Joe C. 12:40,125#
Pete D. 11:39,120#
Mike R 12:17 Rx
HAPPY BIRTHDAY WOD Kevin Lukens! Nothing like starting your birthday off with a workout with friends.
515/6/7am
Ben M 16:34 (105#, box mu, rom (chest 2bar)
Kevin B 13:23 105#
Mark Spak 14:45 115#, bmu att
Susan Arnold 16:20 55#, box jmu
Sean S 10:17 115#
Manisha 16:!1 55#, banded bmu att
Theresa 14:08 17"box, band
Jaime 15:56 jmu
Ellie 15:55 75#, band
Brittany 16:37 75#, jmu, band
Brian Str. 12:24 115#
Kevin T 13:13 95#
Becky 11:22 55#, jmu
Josh P. 12:01 95#, jmu
Nikki 13:20 95/85, jmu
Colleen 15:56 80#, c2b banded, jmu 24"/plate
Laura Smith 15:31 65#, jmu, band c2b, jmu/plate
Alex B 16:17 85/55, band, jmu
Jess M 17:05 75#, floss, c2b, 20" box
Kevin L 14:15 75#
Lauren H Raj 17:18 (4, 3, 2 pull-ups, c2b att 30"box
Matt D (AOTM!) 14:44 95/55#, jmu
5:15 AM
Mike San. 15:51 85#, banded bmu
4:30
Jenna 13:12 85/2bmu per round
AMM :)
Keith 10:24 rx
Micah 11:09 135/pu+c2b
Alex Tu. 12:31 75/c2ba/jbma
Steph C. 12:27 65/c2ba/bmua
Taylor 11:37 rx
Twinnie 11:46 75/3-2-1 bmu
Mariana 12:41 85/c2ba/Hips2Bar
John T. 11:39 95/band
Sydney 14:47 70/c2ba/jbmua
Mike Mit. 11:16 95/pu+jbmua
Kate S. 11:30 75/band c2b/jbmu
5:30
Erika R. 12:34 65/c2ba/hips2bar
Danielle G. :)
Brian Z. 13:55 105#
Samson 11:20 105/3-2-2 bmu
Alona 15:27 85/band
Marissa :)
Randy 12:11 105#
Rob P. :)
Kat 13:51 45/c2ba/hips2bar
Joe S. 11:58 rx
Rahmon 12:25 65/c2ba/jbmu
Nicole M. 12:08 65/c2ba/hips2bar
Braden 12:29 115#
Shawna 14:18 65/c2ba/bmua
Adam 10:00 115/rr
Andrew M. 7:12 rx
Lesley B. 10:34 50/rr+push ups
Karen M. 8:36 sc
630
Caitlyn b 11:06 (65, rr)
Mike c 10:57 (105,3-2-1 Bmu)
Dan m 12:39 (115, 3-2-1 bmu)
Erik 12:32 (105, jmu, c2ba)
Gia 11:38 (65, rr, c2ba)
Chak 12:46 (105, rr)
730
Bryan 13:24 (95)
Missy 15:16 (65/45, rr, band, kip)
Greg h 14:15 (96, kip+ strict)
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