Lock Out

Lock Out


Dips, 3 x 6
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.


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

Daily Challenge:

Center Plank, 3 x 30 sec


Calves on Post, Dolf Stretch

Post loads for Dips and Reps for WOD to comments.

Burpee Challenge Day , Total 1310

139 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

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#

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

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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.

8 Rounds + 11 Cleans

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Strength: muscle up + 6 dips

WOD: 4 rds + 5 cleans rx'd

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