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WOD for 3-24-15

March 24, 2015

A-FOR TIME
21-15-9
Deadlift 225/155/Ring Dip

rest 1 to 1 then

B-For Reps
max effort in 3 minutes Close Grip Bench Press m-75% BW. w-50%Body weight

rest as needed then

C- 3×15 GHD Back Extensions

then

D- Stretch and roll out the spinal erectors (low back)

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17 comments

  1. 21/15/9 deadlifts / ring dips. 5:19 rx
    Bench weight 203 x 75% = 153×27
    3×15 GHD


  2. 21/15/9 5:00 scaled to 205
    Bench 36 reps at 135
    3×15 GHD


  3. Skipped wod1 and rolled out my legs
    Bench – 32 @62
    GHD
    Worked on toes 2 bar and banded ring dips


  4. A: 6:13 (115#/elevated push-ups)
    B: 20@70
    C: 3×10


  5. WOD A: 13:17rx
    WOD B: 34@70


  6. A- 7:36 DL@145, ring Pushups
    B- 23@65


  7. A: 7:23 @ 155/ring pushups
    B: 30 @ 70
    C: 1×10
    rolled, stretched

    won my tennis match last night – 3 wins in the last 7 days on clay courts, ie, being the away team at country clubs where opponents pay a ton of money for lessons! Makes the win that much sweeter!


  8. a-5:52rx
    b-19 @ 135


  9. A: 6:20 (135/ring push ups)
    B: 32@70

    Didn’t get to C or D – major 6am bottleneck.


  10. A: 7:16 @ 155 lb RX Ring Dips.
    Yes, I know its the Female Athlete weight. My first day back in 2 weeks and second day in over 3 weeks, and nursing a back injury.

    B: 30 reps @ 135


    • 135 is 75% BW.


  11. DL/RD 7:27rx
    BP x 75% OF BW 116lbs 25 reps(1st time benching in along time. So far no shoulder pain)


  12. A: 6:36 rx
    B: 25 @145


  13. A: 8:50 with scaled ring dips (+2 assist)
    B: 75lbs (52%BW) for 35 reps- that shit got heavy fast!
    C: did it
    D: did it


  14. DL @ 185
    Ring dips
    5:12

    Close grip bench press at 75% BW
    30 @ 125


  15. Time 6:56 (120 & FPU)
    21@70
    Did C too!



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