Posts Tagged ‘ 21-15-9 ’

WOD 090717

21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups

10:38

Advertisements

WOD 060817

21-15-9 reps for time of:
Hang squat cleans, 35-lb. dumbbells
Handstand push-ups

8:23

WOD 121416

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

4:13

WOD 091916

For time: 21-15-9
Squat clean, 50 lb. dumbbells
Pull-ups

8:49

WOD 061116

21-15-9 reps for time of:
95-lb. squat cleans
Pull-ups

7:18

WOD 022016

21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

12:55

Overhead walking-lunge were much worse than expected.

WOD 012116

21-15-9 reps for time of:
275-lb. deadlifts
Strict push-ups

4:28