Friday
kimwilkes
January 16, 2014
WOD 50 Wallballs 40 Medball Sit ups 30 Burpees 20 Pull ups 10 Front Squat (185/115)
Here is what we found…
WOD 50 Wallballs 40 Medball Sit ups 30 Burpees 20 Pull ups 10 Front Squat (185/115)
Strength After properly warming up take 10 minutes to find your Overhead Squat 2RM WOD 5 Rounds for time 10 HSPU 5 Deadlifts (275/185) Intermediate
Skill Bear Complex 1 Deadlift 1 Hang Power Clean 1 Shoulder to overhead 1 Back Squat 1 Push Press WOD 7 Rounds not for time
Bullet Proof Shoulders Strength Press 5,5,5,3,3,1 70%,77%,85%,93%.101% Then Max Reps at 93% WOD 12 Min AMRAP 8 T2B 4 Thrusters 12 Barbell Lunges (95/65)
Back in the day when Crossfit was just getting its legs, I knew almost every Crossfitter in St. Louis by name. I also had “website
Strength Press – Work to establish a two rep max (5-5-3-2-2-2…keep adding weight in small increments until you reach a 2RM) WOD Barbell Tabata (one
STRENGTH EMOM 10 3 Romanian Deadlifts + 5 pendlay rows @ 35% of deadlift WOD For time: 10-1 pull-ups 1-10 burpees
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STRENGTH 5 x 20 barbell lunges @ 35% of new squat Products product fingers payday see Makeup is the pay day loans probably easily started
STRENGTH Do to yesterdays weather and the fact that above all else you MUST squat, please do so if you missed it! Push Press 5-5-3-3-1-max
