10min Deadlift Build Up, Handstand Push-Up Warm Up and Station Set Up
EMOM Speed & Max Rep Training
-Min 1 = 10 Deadlifts & Max Reps Handstand Push-Ups
-Min 2 = Rest
x 4 Sets/8min
2 Rounds For Time Of:
-Run 200m or 0.5km Bike
-20 KBS
-20 Anchored Military Sit-Ups RX+ GHD
-Run 200m or 0.5km Bike
-20 Shouler To Overhead 95/65 RX+ 135/95 MRX 75/55
-20 Anchored Military Sit-Ups RX+ GHD
K. Paull looking strong! Heart of gold and always pushing through the wod! So thankful to call you friend!
Kori is a dedicated CrossFitting Rock Star that shows out with her morning crew! Show out Kori!
Way to go Kori!!! Great lady and a great friend!
Oh yeah! Kori looking as focused and determined as ever! This lady is always working hard, and always encouraging those around her as well! Keep it up stud 😁
Kori looking strong and focused!
Kori always showin up and crushing it!
Kori! Lots of heart and hard work! Glad to call you friend!
Yes Kori! Love working out with you in the mornings! ❤️ Keep up the hard work!
Kori!! I wish I had the focus you have! Keep up all the hard work killer.
A. Messed around with squats and rope climb footwork
B. 12:55 scaled ( 15 wall balls instead of kbs, low plank hold, and only 10 s2o)
Thanks Mandee so much for all of the help!
A. 205(10) – 18 HSPU
205(10) – 10 HSPU
205(10) – 10 HSPU
205(10) – 10 HSPU
B. 9:42 Rx (all run)
AM Open Gym: yesterday’s WOD:
“Santa Maria Voyage”: 23:46 RX PR
PM Open Gym: today’s WOD:
A. 180 DL, strict HSPU (10/9/8/7)
B. 11:46 RX+ all runs
Looking good Kori!
AM Open Gym: yesterday’s WOD:
“Santa Maria Voyage”: 26:29 Rx PR
PM Open Gym: today’s WOD:
A. 255 DL, strict HSPU (20/12/10/10)
B. 11:18 Rx+ all runs
12:05 Rx+ 🌚🌝
A. 285 x 10 across / pike push-ups
B. 14:47 Rx
A. 255 (10/10/7/4) with pikes (12/12/10/10)
B. 14:27rx
265 (5 strict to start each set then killing) 20/15/11/9
9:15 rx all run
AM @ ODB
HSV Saturday wod
A.) Back Squat
365 – 385 – 410
B.) 2+12(ring), 2+16, 3+1 Rx+
PM @ HSV
Today’s wod
A.) 225(across) HSPU- 21,17,15,12
B.) 10:26 Rx (28kg) (ghd 1st round)
6:15pm Class:
A: DL (275#x10 across); HSPU (23/14/14/10)
B: 8:08, RX (all runs)
– Great class Nate/Bradley!!
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