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Monday 22 November 2010

Posted by The Coach on November 21st, 2010

21-15-9 rep rounds for time of:
Bodyweight Back Squat
24” Box Jump
Pull Ups
Burpees

Post time to comments

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7 Responses to “Monday 22 November 2010”

  1. andrew said

    WU – 800m run, 3 rd of 15 x lunges, 15 sec frog stretch, 15 x american kb swing (16 kg), 2 rds of 10 x wide stance squat, 10 x OHS (tech bar) 10 x wall squat, downward dog/cobra
    WOD – 21/15/9 of 85 kg BS, 24″ box jump, pull ups, burpees

    15:12

    Short but very high intensity especially in this humidity

  2. The Cell said

    Warm up:
    1000m row
    MObility drills including:
    frog stretch, samson stretch OHS squat variations, glute mobility, spinal and posterior chain mobility

    Then:
    21-15-9 rep rounds for time of:
    Bodyweight Back Squat (ONLY DID 60kg, not my B/W, still testing out the back and have not back squated in a while)
    24” Box Jump
    Pull Ups
    Burpees
    TIME = 9.01min

    5min intermission

    Press
    3 x 5 @ 50kg
    Then:
    12-9-6 @ 70% of 5RM – 35kg (just went off 50kg today, again, have not been doing anything heavy of late, just reintroducing it again / 30sec rest between )

    Stretch

    SS

    *Very impressed with everybody’s form this morning, upon reflection there are so many athletes who have improved dramatically, from absolute improvement on form, to a stronger mindste, to a more fluid, natural and comfortable transition from movement to movement. Super happy people, keep up the hard work!

    🙂

  3. Will F said

    WU – 800m run, 3 rd of 15 x lunges, 15 sec frog stretch, 15 x American kb swing (8 kg), 2 rds of 10 x wide stance squat, 10 x OHS 10 x wall squat, downward dog/cobra

    WOD – 21/15/9 of 30 kg BS, 24″ box jump, pull ups (RB), burpees
    11.35

    Good WOD, picked my ‘tools’ perfectly, mostly unbroken – surprisingly the burpees killed me.

  4. Pete Yeates said

    WU = Some Running, Lunges, Frog stretch, KB swings, Mobility.

    WOD as Rx’d = 11:52 (I used today as a back off, so broke the movements up to try and keep my heart rate lower than normal.)

  5. Dan said

    I really liked this WOD.

    I was tied and tender from a couple of days solid training, however thanks to Coach Stef I was able to lift when needed.

    Box jumps need some work
    As Rxd:9:41min
    (B/W back Squats = 80kg)

    Good work to all, especially to my wife for getting me up this morning for a change! 🙂

    Dan

  6. The Boxing Kanga said

    Warm up:
    5 click run (moderate pace)
    15 mins sand bag get up @ 30kg

    WOD:
    21-15-9 rep rounds for time of:
    Bodyweight Back Squat @ 95kg
    24” Box Jump
    Pull Ups
    Burpees
    TIME = 12:30

    Should have laid off the Sandbag G/U’s, definately slowed me in WOD

    In the hurt locker now. Love it.

    BK

  7. michelle said

    Warm up: airdyne, 3 rounds of 15 lunges, 15 KBS and 15sec frog stretch thing

    WOD: 21-15-9
    57.5kg back squat (around 77% body weight)
    24″ Step up (back was twinging with the jumps)
    Pull ups
    Burpees

    Time = 14:50

    I need to work on faster burpees.
    I was very happy with the pull ups today, did 13 consecutive on the first round, which is a PB, and the last round of 9 was unbroken.

    Nice work 1730 crew!!

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