Saturday, January 21, 2023

21-15-9 Reps for time of: 
Ski (Calories)
DB Push Press 45/30# Rx+50/35# MRX 40/25#
Rest 3 minutes
21-15-9 Reps for time of:
Bike (Calories)
Pull-ups Rx+C2B MRX Jumping or Banded Pull-ups
Rest 3 minutes
21-15-9 Reps for time of:
Row (Calories)
Bar Dips Rx+Ring Dips MRX Band or Jumping Dips
*Athletes choice on order of WOD’s.

24 thoughts on “Saturday, January 21, 2023”

  1. WOD Rx*
    In this order:

    Ski/DB push press- 3:57
    3min rest
    Bike/pull-ups- 6:57-12:29
    3min rest
    Row/ *Strict ring dips (reps cut to 11/8/5)-
    15:29-22:10

    22:10-6:00 = 16:10

  2. Hungover and lacking sleep 45lbs felt terrible…
    Went with 35lbs

    WOD in order. Push press and pull ups unbroken.

    Dips 21 – 11 and 4 – 7 and 2
    20:28 – 6 minutes rest 14:28

  3. WOD RX
    bike/pu: 4:00 unbroken
    row/dips: 6:23 (dips are not good for fat people)
    ski/pp: 5:42 (ran out of gas)

    total: 22:05 – 6:00 = 16:05

  4. WOD Rx and Rx+ (35# DBs)
    Ski/PP: 4:20 (PP unbroken)
    Bike/PU: 5:35 (13/8-15-9)
    Row/BD: 11:35 (crashed and burned on the dips)
    27:20-6 rest= 21:20

    KP Abs then 3×15 GHDs

  5. Row/parallette dips – 6:44
    Ski/25# DB – 9:44-16:59
    Bike/ring rows – 19:59-28:42

    Major heart rate spike on the 9 cal Ski when I realized G was waiting on me so she could hop on. Thank you for your patience 🙂

  6. Looking good, Wayne!

    First Saturday WOD in a while– fun crew! Glad to have you, Brandy!
    WOD as Rx’d (row, ski, bike)*banded dips*
    28:01-6:00= 22:01

    Yesterday’s nutrition choices made this one less fun than I’d hoped.

  7. WOD: RX’d weight & movements (strict pull-ups & dips)
    Rep scheme 15-9-6 with minute and a half rest
    18:31 – 3:00 = 15:31

  8. WOD rx’d w/ 25# DB
    Row/bike/ski
    Dips took way too long, last rest was only 2 minutes or I wouldn’t have finished.
    29:41-5:00= 24:41

  9. WOD with banded dips, everything else RX
    Bike/PU
    Row/Dips (Died)
    Ski/PP

    24:43-6:00=18:43
    So good to see everyone and be back at Jenks!!

  10. Jeremy Fullingim

    21-15-9 Reps for time of: 5:48
    Row (Calories)
    Bar Dips (Assisted)

    21-15-9 Reps for time of: 8:48-1500
    Ski (Calories)
    DB Push Press 45#

    21-15-9 Reps for time of: 18:00-26:47
    Bike (Calories)
    Pull-ups

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