Thursday, January 21, 2021

21-15-9 reps for time of:
Handstand push-ups Rx+Strict MRX 2/4” riser
Pull-ups Rx+C2B or Strict MRX Ring rows or banded

When clock hits 20 minutes go into:

2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Athletes have 7 minutes to progress up a ladder of predetermined loads to their max weight.
There are four possible starting weights (85, 125, 155, and 175 pounds for women, and 135, 185, 225, and 255 pounds for men), and then the women will increase in 5-pound increments while the men increase in 10-pound increments. They can get the barbell overhead however they choose, but must perform 3 overhead squats before moving onto a heavier weight. Athletes are scored by their highest successful overhead squats. Do not use a rack.

29 thoughts on “Thursday, January 21, 2021”

  1. Wod as rxd
    All unbroken

    At 8:00 min mark I did
    9-6-3 strict hspu (10lb plate and mat) & C2B

    At 20 min mark
    3 OHS – starting at 125#
    Completed: 125-130-135 -140 (started at buzzer doesn’t count for official score)

  2. Wod as Rx’d
    All unbroken except set of 9 HSPU (4-5)

    At 20 min mark
    3 OHS – starting at 185#
    Completed: 185-195-205

  3. Wod Rx’d
    *kipping pull-ups improving.

    At 20 min mark
    3 Front Squats from floor – starting at 185#
    Completed: 185-195-205
    *Pwr clean from floor into 3 slow controlled FS.

  4. Kind of split this into 3 Wods:
    WOD #1
    21-15-9 (substituted HSPU for Wall Walks so did 7/5/3 WW) & PLU’s

    *At the 10min mark started a 10min EMOM
    odd min: 10 burpees
    even min: 10 cal on bike

    *Then for the remaining 6min (needed an extra min to catch my breathe) I started a 6min EMOM
    odd min: 5 OHS (95# = ~60% 1RM)
    even min: 10 burpees

    fun class – thanks breck!

  5. WOD
    2 risers and 10#plate some Kipping mostly strict.
    75-85-90-95 only got two on the 95 but posting because that’s a PR with OHS.

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