9.20.2021

W.O.D. 9.21.21



 Front Squat
3-3-3-3-3

Cash out:
For time:
15-10-5 reps of:
Bar Muscle Up
Front Squat (@50% of 3 RM - from the floor)

Quote:
“Don’t be discouraged. It’s often the last key in the bunch that opens the lock.” – Author Unknown
at

6 comments:

  1. ColetteSeptember 21, 2021 at 10:25 AM

    9:30
    Jackie H 155 6:20 3 bmu transitions/ pull up
    Alex Brom 155 5:42 pull ups
    Jill H 125 5:17 pull ups

    ReplyDelete
  2. ColetteSeptember 21, 2021 at 11:52 AM

    6am
    Mark 225 8:49 5att
    Jamie 205 9:08 jbmu
    Sean 345 5:20 rx
    Hannah 205 6:02 h2b
    Elizabeth 195 11:32 rx
    Mak 175 5:36 c2b
    Danielle g 165 5:42 pull ups
    Ashish 225 3:43 ring rows
    Julia 155 Box 7:30 5-2-3
    Kate C 170 PR! 5:11 pull ups
    Subhan 245 11:54rx
    Greg 235 5:40 rx
    Mike S 145 5:38 pull ups

    ReplyDelete
  3. ColetteSeptember 21, 2021 at 1:03 PM

    Noon
    Aimee 175 6:08 rx
    Cate K 155 7:24 banded bmu/3 rnd
    Pam 200 back squat 5:14 back squat 10-8-6 strict pull ups
    Dana H 190 10:09rx
    Danielle C 130 PR! 4:54 bpu
    Ana C 183 zombie 3:02 ghd
    Kevin C 190/2 reps 5:20 ghd
    Jessie 135 4:02 bpu 70#
    Meredith 165 PR! 5:44 pull ups
    Geoff 225 8:19 c2b
    Rich A 6:45 rx
    Jess A 95 practice 4:29 rr
    Kevin H 300 6:22 140#

    ReplyDelete
  4. Aimee LyonsSeptember 21, 2021 at 4:24 PM

    Masters
    3 rounds
    20 DB PP
    20 Jumps
    20 DB Step ups
    20 Jumps

    Regina 9:57 10#/ 13" SU/DUA
    Terry 13:36 15#/17"
    Ina 12:47 12#/13"
    Kathy 11:37 10# 13" SU
    Barb C 12:29 153/ 13"


    Gordy 3 RM FS 195

    ReplyDelete
  5. Aimee LyonsSeptember 21, 2021 at 5:37 PM

    Jeff P 315 6:50 rx
    Sam Bo 295 4:55 hips to bar 155
    Kristen N 125 6:30 2 x GHD 70#
    Laura S 105 8:11 hips to bar
    Alex Th 140 8:24 5/3/1 BMUA
    Karen M 165 6:51 hips to bar
    Joe S 275 6:43 7-5-3 reps
    Marissa A 200 9:12 10/7/3 mu 105 #
    Olan 205 9:17 9/7/5 bmu
    Dana D 140 6:18 2x GHD 85#

    ReplyDelete
  6. Ben BerrySeptember 21, 2021 at 7:54 PM

    6:30
    *Yesterday's WOD*
    Isaac 17:20 25#
    Steph C. 16:38 15#

    ReplyDelete