21-15-9 reps for time:
Knees-to-elbows Paralette shoot-thru’s Calorie row
The rep scheme of 21-15-9 is basically a workout with 3 rounds, but different reps per round. The first round is 21 reps per exercise (calories for the rower), second round is 15 reps/cal, and the third round is 9 reps/cal. Your time is stopped when you reach your 9th calorie in the last round.
Before you start the knees-to-elbows, whether it’s on the rings or the pullup bar, be in a deadhang position with your feet off the ground.
Paralette shoot-thru’s use the white pvc paralette bars in pairs. This is also the first time we are using them in a wod! Cool equipment FTW!! To do a shoot-thru, place the paralettes shoulder width apart and go into a pushup position with your hands on the center of each bar. This is the start, and from there you perform a deep pushup with your shoulders level to the bar. After completing the pushup, you’re going to ‘shoot-thru’ the paralettes by picking up your feet and swinging them under your body into a full extension, landing on your heels with your hips up and body flat. From there, drop your hips and perform a dip, going down as far as you can. The next step is to shoot your legs back to the other side, into the starting pushup position. That is ONE rep. The picture demo is below. This is a shoulder intensive movement, take the time to really loosen up your shoulders before starting this wod. Do NOT start cold!
For the calorie row, make sure to reset the display before you start. Row until the calorie counter, “cal”, says the number you are going for. The harder and faster you row, the quicker you will hit your number, and the lower your overall time will be.
15-12-9 reps for time:
Knees-to-elbows Paralette walk-thru’s Calorie row
3 rounds 10 Knees-to-elbows 10 Paralette walk-thru’s 250m row
If you can not perform the knees-to-elbows, substitute that movement with hanging knee raises. From a deadhang on the bar, simultaneously raise your knees to the point that they are above your hips. The paralette walk-thru’s are the same as the shoot-thru’s, except you walk your feet to the other side. If the pushups are too much, do them on your knees. If the dips are too much, tuck your feet in to lessen the load.
Please post any questions to the comment section as well as your time/scaling!
CrossFit HQ WOD:
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box