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.
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.
Wod rx+ all strict
= 9:58
–
Instead of OH
25 cal bike
50 unbroken back squats @135
25 cal bike
= 6:58
WOD 1: subbed 32-23-14 ring rows for pull-ups
6:22
WOD 2: started @ 135, completed 3 @ 165
WOD 6:14
strict HSPU w/ 1 Abmat & 10# plate
Pull-ups
OHS
85/90/95/100/105
WOD Rx+ w/C2B: 5:36
Unbroken Strict HSPUs; C2B singles
21-15-9
Strict HSPUs
Push-Ups
Strict Ring Dips
Wod Rx’d
6:06
*pull ups unbroken.
OHS 3 rep max
Completed 185#
1@195#. Failed on number 2
Wod as rxd
2:52
All unbroken
–
At 8:00 min mark I did
9-6-3 strict hspu (10lb plate and mat) & C2B
2:55
—
At 20 min mark
3 OHS – starting at 125#
Completed: 125-130-135 -140 (started at buzzer doesn’t count for official score)
Wod as Rx’d
2:50
All unbroken except set of 9 HSPU (4-5)
—
At 20 min mark
3 OHS – starting at 185#
Completed: 185-195-205
Decided to take it slow and work strict pull-ups.
Push-ups/strict pull-ups
17:01
OHS
75-8-85-90
80*
Wod Rx’d
7:53
*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.
**correction – kipping HSPU improving
Wod RX
2:37
OHS
Started at 225. Only got 2 reps….
After class got 3@205.
WOD RX: 5:52
OHS: 3 @ 185
WOD Rx+ (all strict)
6:39
1 minute rest
30 Cals (bike)
30 OHS 45#
30 Cals (bike)
7:54
Total time: 15:33
Wod rx w/ ab mat and 15# plates
4:16
OHS from rack
125-130-135-140
Shoutout to Brett for racking my bar each time
WOD 1: Rx+ w/strict hspu and c2b
6:51
WOD 2:
135-145-155-165-175
Wod-
Strict hspu with rogue mat and pull-ups
8:10
Ohs 3 rep
85/90/95/100/105
Wod RX 5:41
135,145,155,165
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
5:40
*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!
Wod Rx’d
6:28
*pull ups unbroken.
OHS 3 rep max
Completed 155#
All I wanted for a set of 3.
Wod Rx
Kipping HSPU
4:48
__
OHS 3 Rep Max
185#
WOD
Rx+
Unbroken
Time: 4:14
3 Rep OHS (started at 225#)
Completed 225#
Failed 3rd rep at 235#
WOD Rx
5:26
OHS, 3 rep
125/130/135 (failed on third rep)/135/140(failed on first rep)
Great 12 class!
RX: 3:06
125-130-135-140 from rack
Wod RX+
5:03
3 Rep OHS (power clean to push jerk for OHS)
225(start weight)-235-245-255
Wod 1 w/ push-ups
4:08?
Wod 2:
225-235(f)-235
Wod: Rx 4:05
Strength:
185, 195, 205 (2.75 then failed)
WOD
7:01
2 risers and 10#plate some Kipping mostly strict.
OHS
75-85-90-95 only got two on the 95 but posting because that’s a PR with OHS.
RX (C2B)
OHS, 185 (2,3)