21-15-9 again?

Posted: July 1, 2012 in WODs

Strength
5×3 floor press

Wod
2 rounds
21-15-9
Deadlifts 185/135
15 double unders

Couple new rinkles I threw in today to work a new movement and a new system. First we got to introduce a new movement in the floor press and work a little bit in an isolated movement. Bench press will improve your overhead pressing power.

And then it was wod time. This was one I’ve been playing around with in my mind trying to figure out how this would go down in the gym. I expected it to be a short sprint and wanted it to be but didn’t know how everyone would react to the second round. It worked out perfectly though everyone was finishing up the round of 9 and as soon as you thought you wee winding down to the finish BAM! The workout got interesting and you had to start back over at 21! So fun ya had to do it twice. Good job guys
Apollo

20120630-222004.jpg

20120630-222028.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s