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Strength:

  • Strict Shoulder Press
    • 65% x 5
    • 75% x 5
    • 85% x +5

Conditioning:

  • ‘Cindy’
    • 20 Min AMRAP
      • 5 Pullups
      • 10 Pushups
      • 15 Squats
        • No bands for Pullups: Scale to Ring Rows or Jumping Pullups
CategoryWOD
  1. 140507

    Press: 88×6
    Cindy: 13+2 rx’d – I’ll take it for my first day back in a month

  2. 140507

    Press: 105#x5
    ‘Cindy’: well my left arm didn’t fall off, this is a good thing…12+5 Rxd, ‘dead hang’ pull ups, mixed grip

  3. 140507

    Worked out at Quad City Crossfit in Moline, IL this morning, overlooking the Mississippi. We started with an agility drill (they are focusing on gymnastics for 6 weeks) and the WOD was:
    AMRAP 13
    6 DeadLifts 225/155, 185/125
    9 CTB/pull Ups/banded pull ups
    30 Air Squats
    I did my DLs at 125 and unassisted pull ups the whole time, ending with 4 + 38
    Coach Brock was very welcoming and it was a good time!

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