Wed 21 Jan, 2015

Posted: January 20, 2015 in WODs

Skill/Strength:

Front Squat 5×5

WOD:

“Elizabeth”

21-15-9

Power Cleans (135/95)

Ring Dips

Cash out:

Max # of Pull ups

Max # of Chin ups

How to perform a proper front squat:

http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/

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Comments
  1. michelle says:

    155 for front squat
    10:48 to for Elizabeth

  2. Chris N says:

    Great job this morning 5am! Another Benchmark wod complete. I dont have everyones FS weight. Here is what I have.

    Lindsey – wod: 11:09
    Yuki – FS 145# / 9:01
    Rebecca – wod: 9:23
    Khary – FS 245# / 5:17
    Holly – FS 90# / 8:20
    Mike H. – wod: 9:20
    Nick – FS 185# / 11:45
    Mike – 12:30
    Galenna – FS 90# / 8:20
    Steph – wod: 9:50
    Brighid – FS 105# / 12:30 @ 85#
    James – wod: 5:17
    Michelle – FS 155# / 9:48
    Shimere – wod: 14:00

  3. Chris says:

    Didn’t have time for the FS.

    Wod: 5:20 rx

  4. khary01 says:

    FS 245#
    Wod: 5:17 rx

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