Back Squats + 21-15-9 OHS, Pull Up, Push Up Workout
Warmup
3 rounds
* samson stretch
* 10 push ups (usually do more, but this wod has them in it)
* 7 dips (slowly bumping my reps up in these, getting easier)
* 10 GHD
* 10 OHS (45,95,135)
* 5 thruster (45,95,135)
(Got this WOD from CrossFit Durham)
Startup
* Back Squats - 10 sets of 2 reps at 75% 1RM, 275# for me since 365 is my 1RM as of a month ago. Do a set every minute on the minute. These were easy for me.
WOD
21-15-9 Reps For Time:
* Overhead Squat (95#)
* Pullups
* Ring Pushups <-- subbed regular push ups since I dont have rings
Forgot chalk, the pull ups were the limiting factor for me since I am a sweat beast. The OHS also didnt go as well as I had hoped. My legs were burning, probably due to the 275# back squats right before.
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!