tagged 
21-15-9, burpee, mr. webster, wallball
21-15-9, burpee, mr. webster, wallball Workout of the Day - Wednesday, January 6
Warmup
WOD
21-15-9 reps of:
Wallball
Burpee
Post time to comments.
Guess who's back, back again / Webster's back, tell some men.
Reader Comments (8)
wallballs and burpees done at higher heights than usual, miss reps for specific people meant entire group does 1 extra
Caitlin 9:07 (20)
Cecilia 8:40 (20)
Owen 8:10 (20)
Alejandro 7:58 (ol floppy)
best session
HD 10:15 (20)
Mr. Bennis 11:23 (20)
Mrs. Bennis 10:44 (14)
Shakes 9:26 (20)
Madison 8:29 (20)
Rylee 12:49 (14)
Makenna 11:21 (14)
Jaylee 8:52 (14)
Addison 10:50 (10)
Mr. Van 7:58 (ol floppy)
Nick B 8;53 (14)
Josh Van 7:45 (14)
Conamora 7:00 (10)
Zander 5:55 (14)
Anto 8:45 (20)
Tea 8:07 (20)
Paris 7:50 (20)
Zeena/Michael 7:23 (6)
Mrs. Van 8:06 (14)
Erica 10:22 (14)
Mr. Webster 7:23 (14)
Murley 9:47 (14)
Mr. Malak 7:51 (14)
Koltin 8:52 (14)
Mr. Krstich 9:53 1/2?? (14)
Nick K 6:40(20)
Mr. Carey 9:21 (ol floppy)
Duug 9:23 (20)
Chase 6:35 (20)
Mrs. Hana 10:55 (14)
Mrs. Carey 11:05 (14)
Mrs. Burton 10:46 (14)
Natalie 8:25 (6)
Jay 7:57 (ol floppy)
Ally 9:20 (14)
Evan 8:56 (ol floppy)
Mrs. Nevarez 9:50 (14)
Danielle 10:20ish (20)
Bewick 13:02 (10)
Mrs. Colussi 9:32 (14)
Dylan 12:03 (20)
Coach Casey 11:58 (ol floppy)
Dickey 12:17 (14)
21 r dumbbell thruster
800 meter run
15 r
400 meter
9 r dumbbell trustee
9:24
Rest as needed
Repeat with left side dumbbell thrusters 9:24 exactly
Informal
Freestanding HSPU
Freestanding HSPU from tripod
Handstand pull-ups
Tuck rows
Narrow grip (hands touching) pull-ups
Fake one arm pull-ups
Wide grip pull-ups
Pull-ups + front splits
Overhead squat pull-ups
Formal
Strict Pull-ups 21-19-17*
Strict Wall facing HSPU 9-8-7*
*25 banded pause squats + 10 glute Ham raises between each set
Beans! How many different aliases do you have?
It will never be enough!
Main Site version - 30# wall ball and calories on the rower.
As rx’d, 5:05.
Thought I could get under 5, but with the rower inside and wall ball outside, transitions were too long. A couple of bad catches led to mini-breaks in the round of 15 wall ball, and then a drop in round 3 also slowed me down. Paced the first two rows, at about 1200 cal/min for first two rounds (a little behind 1:50 pace).
Come on home and learn how to cook, son!
14 lb wallball
Vee -6:34
Mark-6:45