Monday, 21 Dec, 2009

Posted by Mandee on December 21, 2009   |   13 Comments


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090913.

Hard training v.s. Skill training

Ever wonder what the meeting in Copenhagen was really about? Watch this video.

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13 responses to “Monday, 21 Dec, 2009”

  1. Aaron says:

    12:33 as Rx’d

  2. Justin says:

    7:42 as rx’d
    hspu were slow in the rounds of 15 and 9

  3. Robert S. says:


    21 as rx’d then dropped to 205 because my DL form is not good. Deadlifts have had me very aggrivated lately.

  4. Larry Lowe says:


    After heavy thrusters on Sat. and pullups/ring dips yesterday, my shoulders and triceps are shot. HSPUs were very slow – arms hurting.

  5. Zak says:

    Squat 5×5
    Screwed up and started to do last Mondays strength WOD with 5×5 overhead squats
    got warmed up and 2 sets in before I was corrected. Tried my 5×5 BS with 255 and was worn out by the 3rd set so I I stopped.
    Press 5×2
    all 5 @ 185#

    Complete 6 rounds:

    Sprint 200 meters

    *Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)


  6. Craig Herr says:

    Had a meeting after hockey so I missed the 7 am class. At the Matrix did Larry’s workout from yesterday.

    100 du’s = 1:32

    3 Rounds:
    30 pullups
    21 ring dips
    50 squats

    =17:22 (It sucked my shoulders are killing me for some reason)

  7. Will Blankenship says:

    22:33 scaled… yes, I suck at life.

    My HSPU’s weren’t all the way head to floor… maybe a few were. The last round of 9 I used the box.

  8. Will Blankenship says:

    Here’s the 305# shoulder press I was talking about. See the 1:00 mark…


  9. Robb Dempsey says:

    22:51 scaled 30 HSPU almost to the floor and then the last 15 on the box.

  10. Kerri says:

    9:12-DL-155#, pike position HSPUs on box
    Still walking funny from the WOD on Saturday…*$%& Thrusters!!!

  11. Garth says:

    7:38 as Rx’d. Need more endurance in HSPUs to take this one to the next level.

  12. Barry S says:

    10:09, 185# & box/knees pushups…with pretty bad form.

  13. Karen says:

    12:02 as rx’d. PR by +3 minutes. Still amazingly slow at HSPU, 1-2 at a time.