CrossFit WOD: Mary

8/29/2017

Warmup
2 Rounds
8 Band shoulder Press
10 Air Squats
12 Band Face Pulls

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Pushup
10 Pistol, alternating
15 Pullups

Recovery
4x 400 Meter Run with 2:00 Rest Between

1 Comment

-C- link

8/29/2017 08:12:22 pm

4+1w - green, 10", blue
4+24w - 95# shoulder press
6+8w - 15 min, 5x15# bottoms up press, air squats, 1 at arm ring rows
8+18m - Rx - Pr
5+25m - 17" pistol
10+5w - blue hspu, 16" pistol, (10 pull ups)
6+10w - 18" hspu,14" pistols, red/blue
6m - green hspu, 10"
8+5w - Rx
5+11w - 16", 14", gray
6+25m - Rx - Pr
7+13w - 18", 12", black
9w - 18", 12", green
6+10m - t/b, 15"
7+4w - 18", 17", black
8+5w - 18", 13"
7+15m - t/b, 14", green
6+12w - 18", 18", green
5+9m - t/b, 13"
9+10m - Rx
8+8m - 13" pistols
5+15w - 18", 16", blk+blue
5+16m - 18", 16", black+skinny blue

max shoulder press
134.9M - PR

Baseline
5:03m - Rx (2nd workout)
9:04m - Blk+blue

Riley
63:05m - Rx
Off Clock w - no vest

yesterday
145m
164m
187m

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

CrossFit WOD: Mary

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