21

21


Strength:

Dips, 5-3-1

Sport Strength:

1a) 6 x 3 Muscle Ups or Jumping Muscle Ups (Most difficult. Strict or weighted if possible) 

1b) 6 x 2 Back Squat

WOD:

21-15-9
Overhead Squats (115/75)
Box Jumps (24/20)
Toes to Bar

Daily Challenge:

Russian Med Ball Twist, 3 x 20

Mobility:

Wall Slides, Downward Dog

Get Your Results Posted to Comments!

130 comments (Add your own)

1. Ryan wrote:
SS: 6x2 Back squat #185, 6x3 jumping bar M/U

WOD: #65, 24" - 10:37

I didn't care too much about moving quickly, as much as getting the mechanics of the OHS correct. It felt solid. All of Katy's advice on technique seem to "come together" today. Feel confident now moving on to heavier weights. Thanks coach!

Tue, May 21, 2013 @ 8:19 AM

2. Tyler wrote:
With some encouraging words from Joe Bittle I went for the #115rx in this wod. I made it through it and felt great.

Tue, May 21, 2013 @ 7:50 PM

3. Tyler B wrote:
Sport Strength:

6 x 3 MU
6 x 2 Back Squat (worked up to #180)

WOD:

21-15-9
Overhead Squats #95
Box Jumps 24"
Toes to Bar

12:55

Wed, May 22, 2013 @ 1:16 PM

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