K Rose

K Rose


Strength:

Romanian Dead Lift, 3 x 6

Sport Strength:

1a) 4 x 5 Straight Leg Dead Lift 65% 1RM Back Squat 

1b) 4 x 10 Unbroken Hand Release Push Ups

WOD:

"K Rose"
400 M Run
40 Alternating Pistols
400 M Run
30 Pull Ups
400 M Run
20 HSPU
400 M Run
10 Muslce Ups
Happy Birthday to one of our favorite runner turned amazing CrossFitter, Kristen Rosenau!

Daily Challenge:

Russian Med Ball Side Twist, 2 x 50

Mobility:

Wall Slides, Quads on Wall 60 sec

Post loads for your Strength/Sports Strength & Time for WOD to comments.

114 comments (Add your own)

1. kelsey wrote:
Uhhhhh runners... Happy birthday Kristen!!

Tue, March 12, 2013 @ 10:19 PM

2. Meg H wrote:
Happy Birthday Kristen!! Ginny left off that you have to do this after movie popcorn and a rt 44 dr pepper!
Can't wait to see you complete the open, Rockstar!

Wed, March 13, 2013 @ 9:03 AM

3. Justin wrote:
Strength: 3x6 @ 165
WOD: 13:45
- Pullups Rx
- Pistols green band
- HSPU 2 ab mats
- MU completed 2 jumping then finished with C2B and Dips

Wed, March 13, 2013 @ 9:07 AM

4. Tyler wrote:
pistols 12 inch box and a plate
Pull Ups RX
HSPU 2 ab mat
8 bar muscle ups (ripped my hand)

Happy B-day

Wed, March 13, 2013 @ 3:08 PM

5. Greenwood wrote:
Strength:
Romanian Dead Lift, 3 x 6
95, 125, 155

WOD:
"K Rose"
400 M Run
40 Alternating Pistols - on 14" box
400 M Run
30 Pull Ups
400 M Run
20 HSPU - with 3 ab mats
400 M Run
10 Muslce Ups - jumping
23:14

Daily Challenge:
Russian Med Ball Side Twist, 2 x 50 - 10#

Mobility:
Wall Slides, Quads on Wall 60 sec

Wed, March 13, 2013 @ 5:54 PM

6. Joey wrote:
3 Power Cleans + 1 Split Jerk

3+1@135#; 3+1@145#, 3+1@155#; 3+1@165#. 3+1@175#; 3+1@185#

3 Clean Pulls @ 220#

WOD as Rx: 17:14 (muscle-ups took me 7 minutes; wasn't opening up my shoulders at all, talk about revealing a weakness you thought you had taken care of). Thank you to Brad and the Rosenaus for coaching me through it and moving forward.

Wed, March 13, 2013 @ 6:35 PM

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