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21-15-9

"Handsome Dave" and some girl we used to know... I think her name was Ginger, doing nothing workout related.

"Handsome Dave" and some girl we used to know... I think her name was Ginger, doing nothing workout related.

Warm-up
50 Box-Jumps
3×5 Front Squat
1×5 Deadlift

Row 400 M
21-15-9 Reps:
BB Lunge (135#/95#)
WB Shots (20#/10#)
Row 400 M

Post thoughts and times to “comments”.

Coming soon: incredible paleo brownie recipe, courtesy Stephanie!

 •  Mar 04, 2010

4 Responses to “21-15-9”

  1. Nick says:
    March 4, 2010 at 5:42 pm

    Subbed walking lunges with 65 lb dumbells and 45lb thrusters for shots.
    14:52. Rep scheme rxd? Should I have done 21, 15, 9 each leg?

    Warm up:
    Fs: 205×5, 225 x 5, 227 x 3.
    Dl: 350×5.

  2. Scott says:
    March 4, 2010 at 6:40 pm

    Didn’t write the time down, only did 65# BB on the lunges, but hey, I was actually able to do a proper squat on the WB shots => progress.

  3. Stephanie says:
    March 4, 2010 at 7:28 pm

    11:14 with 65#

    I’m such a wussie – I stopped around 300m on the 2nd row and then picked it up again for the last 100m…totally should have pushed myself and gone for sub-10 :( LAME!

    Enjoy the ChocoCoco Macaroon recipe y’all!

  4. Deborah says:
    March 5, 2010 at 2:39 pm

    Front Squat 95#, 115#, 120# Deadlift 225#

    WOD: 95# 9:04.

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