Lock Out

Lock Out


Strength:

Dips, 3 x 6
then...
1 Max Effort Set Back Squats 50% 1RM (try to get more reps than last time)

Sport Strength:

EMOTM for 12 Minutes: 1 Muscle Up + max ring dips on odd minute, 3 Back Squats HAP on even minute.

WOD:

10 Min AMRAP....
15 Ground to Shoulder
30 Double Unders

Daily Challenge:

Center Plank, 3 x 30 sec

Mobility:

Calves on Post, Dolf Stretch

Post loads for Dips and Reps for WOD to comments.

Burpee Challenge Day , Total 1310

135 comments (Add your own)

1. Laura wrote:
Dips 3x6 with purple? band (Wow--been a long time since I last did dips!)
Max back squat at 100# (50% of 1RM)--20 reps

WOD:
15 ground to shoulder (65#)
15 double unders (30 would have left me in tears after round one)

5 rounds in 10 minutes

LOVED the ground to overhead...felt terrific. Double unders not so much love.

Mon, November 12, 2012 @ 4:26 PM

2. LindyLou wrote:
Dips 3x6: green band
BS: 5 reps, 83#

WOD:
15 ground to shoulder (43#)
20 box steps (12")

5 rounds + 12 reps

Tue, November 13, 2012 @ 7:12 AM

3. Kristen Dolf wrote:
WOD: 6 rounds plus 2 cleans rx'd

Tue, November 13, 2012 @ 7:14 AM

4. Michael Roof wrote:
SS: 205#
WOD: 5 + Rounds @ 95#

Tue, November 13, 2012 @ 1:42 PM

5. Ginny wrote:
Drew, Jo and I did this one last Friday.

Rx'd
8 Rounds + 11 Cleans

Tue, November 13, 2012 @ 2:09 PM

6. Tyler wrote:
Strength: muscle up + 6 dips

WOD: 4 rds + 5 cleans rx'd

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vamos a poder devolverlo, aunque la verdad es que siempre suelen ocurrir imprevistos, los cuales nos impiden hacerle frente
a la deuda que tenemos, así que tenemos dos opciones que
nos permitirán devolver el préstamo de la forma más cómoda sin caer en el temido impago.


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Sun, April 30, 2017 @ 9:45 PM

130. wrote:
Para no tomar riesgos con las inversiones, es recomendable tener un asesor financiero de
confianza, que no ofrezca productos con apalancamiento.

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Thu, May 18, 2017 @ 2:06 AM

131. wrote:
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Thu, May 18, 2017 @ 2:34 AM

132. wrote:
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view its in fact remarkable in support of me.




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Thu, May 18, 2017 @ 9:59 AM

133. wrote:
Hi! Do you know if they make any plugins to protect against hackers?

I'm kinda paranoid about losing everything I've worked hard on. Any recommendations?



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Fri, June 9, 2017 @ 8:12 AM

134. wrote:
Chega você perceber acarretar agradar a sua parceira.

Sat, June 24, 2017 @ 3:33 PM

135. wrote:
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Short but very precise info… Thank you for sharing this one.
A must read post!
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Sun, July 9, 2017 @ 1:39 PM

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