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Endless CrossFit

4924 Sean Drive
Imperial, MO, 63052
314-620-5977
Where the possibilities are ENDLESS

Endless CrossFit

  • Welcome
  • Beginners
  • Wods
  • Memberships
  • Schedule
  • Gymnastics
  • Contact Us

WEDNESDAY OCT 28, 2015

October 27, 2015 Kim Llewellyn
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GYMNASTICS CLUB WOD @ 5PM

PULLUPS/MUSCLEUPS/WEIGHT TRANSFER DRILLS

WOD

6 MIN AMRAP

6 HANDSTAND LATERAL WALKS OR HANDSTAND HOLDS

5 REVERSE PULLUP

10 AIR SQUATS

 

STRENGTH

BACK SQUAT ADD 20LB TO 1RM

50%x5, 58%x5, 77%x5, 54%x5, 68%x5

 

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METCON

WOD1

7 MIN AMRAP (FOR ROUNDS & REPS)

8 1-ARM STRICT SHOULDER PRESS Rx=45/35, A=35/25, I=30/20

10 BOX JUMPS Rx=30/24, A=24/20, I=24/20


1 MIN REST


WOD 2

FOR REPS

1 MIN MAX REP FRONT SQUAT Rx=135/95, A=120/85, I=105/75


1 MIN REST


WOD 3

FOR REPS

3 MIN MAX DOUBLE UNDERS

Rx/A/I = Double Unders

*Single Unders Divide by 3

← THURSDAY OCT 29, 2015TUESDAY, OCT 27, 2015 →