WOD 21JAN13
Strength
Back Squat 5-5-3-3-1-1-1
2X5 @ 80%
2X3 @ 85%
3X1 @ 90% rest 60 sec.
Conditioning
5 rounds for time of:
Guys-
5 bar muscle ups (sub 10 chest to bar pull ups)
10 KBS 70#
30 Double-Unders
Girls-
5 Chest to bar pull ups
10 KBS 55#
30 Double unders
5th Mountain is this evening at 4;30 if you want to make it up!
16 thoughts on “MLK”
And for those that have never seen Megan in action, she is a true bad ass! Congrats!
Heather, are you going at 11 tomorrow?
She is a beast…but is that Karen too?
205# back squats 3×1 that’s a 5# PR
7:41 55# KBS, shoulda rx’d
Also pr’d my clean and jerk Sunday at 195#, pretty pumped
Stephanie – that is Karen Pierce. She got second after tweaking her shoulder on the Snatch Ladder.
17:58 rx., DU’s slowed me down, everything else was unbroken. 235# on last Back Squat. 10#pr
12:03 (green/red band mu; 1/2 du)
Yeah Allie I thought that was her on the podium.
Burt.. I was only 12 min behind you!! Awesome time..
Skill: last back squat set @140#
Wod: 13:03 (standard pull-ups/ 45# kb)
Thanks Mark, this one played to my strengths. Should have swung a 70# though
245# on squats. Wanted to max out but I took too long.
8:30 RX
10:07 RX
C2B are getting a lot easier
5th MTN 111:40 rx. My fitness level has increased tremendously since I started crossfit. I never thought I would be able to complete a workout like this.
Awesome job Mike! Killed those pull ups man
PROUD OF U MIKE!!!!
WOD 9:59 rx subbed 10 supine rows for muscle ups