2016 September 9 WOD

Posted: September 9, 2016 in Uncategorized
Metcon(s)

“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Compare to April 17, 2014

Rest 5 minutes

21-15-9
Toes to Bar
Calories

Squats

3×8 Back Squats

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Comments
  1. Jim D says:

    225# DL; 35#L-sit Press (sub some HSPU from box)
    7:07 Rest 5min
    T2B Rnd1&2, K2E Rnd 3 plus rows
    Total 23:40
    Back Squat 135/165/185 with pause at bottom

  2. jks says:

    19:33 total w/ 5 intermission
    175# DL / Lsit 25# 6:56
    Row / T2B on floor 7:37
    BS 175 x 3 rnds

  3. Melanie Ragan says:

    Metcon(s)

    โ€œDianeโ€
    21-15-9

    Round 1 –
    135# deadlift
    10 kick up negative down handstand abmat to plank
    11 strict 20# DB presses
    Round 2 –
    135 # deadlift
    7 kickup to plank
    8 strict 20# DB presses
    Round 3 –
    135# deadlift
    3 kick up to plank
    6 strict 20# DB presses

    16:10

    Rest 5 minutes

    21-15-9
    Toes to Bar
    Calories

    Round 1 –
    10 T2B (mix of touching and not)
    11 v-ups
    Round 2 –
    7 kicking toes up not touching
    8 supine T2B
    Round 3 –
    3 kicking toes up
    6 v-ups

    10:40

    TOTAL TIME 26:50 MIUNS THE 5 MINUTE BREAK AND 31:50 WITH BREAK

  4. LA says:

    Diane 7:06
    #2 5:59

    275/315/325@5only

  5. Mark G says:

    DL METCON
    9:51
    165# DL
    Wall kick ups

    T2B METCON
    13:39
    Rx

    Back squat 185# across

  6. Blake Lambert says:

    Pre WOD: 800m Tire Drag (w/35# plate) with 50# Rucksack

    Metcon: total time 20:40
    Diane: 8:40 205# DL/ HSPU scaled
    T2B: 12:00/Bike all three rounds

    Box Squats: 225/255/275

  7. Luke B says:

    Diane – 5:56 Rx

    No Metcon 2

    Squat
    275/295×2

  8. Rob H. says:

    21-15-9 TTB /Cal
    5:47
    * pr’d TTB (21 in a row)
    Diane
    Subbed 135# LBBS for DLs
    Subbed 40# L sit for HSPU
    5:55
    Worked on dubs. No heavy squats today.

  9. Kimmy says:

    Let me break the ice๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
    Diane
    10:08 @135#DL/ kipping HSPU to 1abmat
    23:04
    Row& T2B

  10. Dave says:

    Diane 5:15 135 DL, seated 30# DB press. Rest 5 min, 8:12 knee ups, bike & row. Total 18:27
    No back squats

  11. Bobby says:

    Dianne: 14:20 Rx – 1st time – HSPU sucked – multiple no reps.

    5 min rest – started at 19:20 – finished 24:43

    WOD #2: 5:23 Rx – biked – I was pissed

    BS: 3×8 @ 315# – worked with technique today – changed from wide stance to narrower stance – was able to get better depth.

  12. Megan says:

    14:10 Diane
    105# DLs
    21s black ab mat Kipping HSPU
    15s and 9s to small blue abmat

    Second metcon total finish time with rest 25:47
    20# ball slams
    Bike for cals

    Preggers goal was to be 9 months with child and still be able to do HSPUs used abmat but still excited to meet my little goal ๐Ÿ‘๐Ÿปโ˜บ๏ธ๐Ÿ‘ถ๐Ÿผ

  13. Tanya says:

    13:56 rx’d.
    DLs no prob, HSPU became real slow in the 15s–like singles & 2 no reps (repeated). Even tho slow better than ever ๐Ÿ˜‚

    Metcon 2
    7:16
    TTB started great then went like HSPU

    2rds of Weds extra : AM sit-ups, hip ext, hollow/plank

  14. Brett Christensen says:

    Diane: 7:36 Rx’d PR. Could’ve gone faster, but my back got really tight and HSPUs weren’t the best
    #2: 5:02 Rx’d

  15. Joshua G says:

    Started with metcon 2:
    6:38
    Rx T2B

    5:10 rest (oops)

    Diane:
    12:07
    115# dead lifts (based off of 250# 1rm)
    Started with kipping hspu and got 11 in the first round (PR for reps in a single WOD!) The rest of the WOD comprised of knees-on-box hspu. Rough.

    Total work time:
    18:45

    Back squat work:
    8x 165#
    8x 190#
    6x 215#

  16. Kimberley says:

    Metcons

    7:46/8:03
    Row
    Knee raises
    Rest 5 minutes
    Started at 12:46
    65# DL
    HSPU from box
    Finished at 20:49

    Had some hip/back pain when I finished the WOD so no squats today

  17. Shea says:

    Diane 13:23 @155# DL & really wanted to get all my HSPU Rx but had to go to 1 abmat w/only 5 to go. I should’ve just took a break & finished it Rx but I was afraid I wasn’t gonna have time to finish everything in time to get to work! Maybe next time.
    I did the T2b & row part but I don’t remember my total time.
    BS 125# HBBS x2/LBBS X1

  18. jkeel 42/5'9/175ish says:

    First day back after a week of recovery…

    Diane:
    4:24 rxd (might be a PR)
    5:00 rest
    6:36 rxd w/ bike
    16:00 total

    Unbroken T2B’s
    HSPU’s not unbroken due to some scap/rhomboid/trap problems.

    BS: 3×8
    Box squats with Blake
    225/255/275

  19. Elisabeth says:

    Didn’t have a babysitter so I was only able to squat today before Bobby had to leave:
    3×8
    85/100/110

  20. Lucas H says:

    Metcon total time 25:38
    T2B & Row – 5:22
    -5min rest-
    Diane – 15:16 rx

    3×8 BS -225/245/265 no belt

  21. Bob says:

    Diane: 9:36, 185#, still working on kipping hspu. First set unbroken – successive sets were very broken

    Knees to Chest and Row: 7:06

    No squats

  22. Monique says:

    Diane – 5:13
    75lbs all unbroken (Jayson was right, I should have put on more weight)
    15lbs press

    Metcon 2 – 8:32

    Back squats – 85/95/105

  23. Cara says:

    Diane: 5:35
    Took Lucas’ advice and did either120# or 125#DL – can’t remember now
    20# L seated push presses

    5 minute break

    Metcon 2: 8:09

    LBBS: 125 x 2/130 x 1

  24. Jennie says:

    Made up Diane on 9/12
    8:44
    Struggled to transfer load to gluten and hams, erectors started burning around rep 10. Bad.
    HSPU on 25# plates with abmat, took forever.

    Battling right shoulder, rib and neck pain.

  25. The Haggs says:

    Diane
    Joe 6:00 @ #135; Lsits #30
    Hollie 6:25 @ #115; HSPUs/ Lsits #20
    5 minute rest
    Then T2B/ cal row 21-15-9
    Joe total time 19:30
    Hollie total time 19:40

  26. […] “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Compare to December 1 or September 9, 2016 […]

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