Thursday, July 21 2022

Posted by Mandee on July 20th, 2022

8 responses

Pause Deadlifts E3MOM

5 sets X 5 reps

(1sec Up, 2sec pause at Top, 3sec Down)

Team WOD

16min AMRAP:

Partner 1 - 11 Calorie Row or Bike
Partner 2 - Low Plank Hold
Partner 2 - 11 Calorie Row or Bike
Partner 1 - Low Plank Hold
Partner 1 - 11 Deadlifts 185/125 RX+225/155 MRX 135/95

Partner 2 - Deadlift Hold

Partner 2 - 11 Deadlifts

Partner 1 - Deadlift Hold

Partner 1 - 11 Toes to Bar

Partner 2 - Bar Hang

Partner 2 - 11 Toes to Bar

Partner 1 - Bar Hang

** Athletes must slap hands to switch/start**

Deadlift Development & Stretching

11 Left Leg Left Arm One Leg Kettlebell Deadlifts

11 Back Extensions
30sec Butterfly Stretch x 2
11 Right Leg Right Arm One Leg Kettlebell Deadlifts

11 Hip Extensions

30sec Straddle Stretch X 2

8 responses to "Thursday, July 21 2022"

Adela Faust says:

July 20, 2022 at 3:09 pm

Awesome! Beautiful! This lady is dedicated, sweet, and strong! We miss see her in the 9:15!

Mandee says:

July 20, 2022 at 3:36 pm

Kiley is a great person and a CrossFit stud who has been showing out since day one. She’s sweet and friendly with a genuine smile and a positive attitude. She’s made big gains through a combination of consistency, hard work and natural athleticism. Always impressed with what Kiley can do and how well she moves. Looking forward to seeing her continue to shine 🤩 Keep it up, lady!

Nathaniel says:

July 20, 2022 at 3:49 pm

Lookin like a bad a** CrossFitter Kiley! And it makes sense that you would because that’s what you’ve become. Kiley has worked hard with a positive attitude since day one. She’s sweet but she’s got a gritty way about her when it’s time to get it done. She doesn’t back down from a challenge but instead shines. Always enjoy a kind and friendly word with Kiley and admire and respect the way she goes about her business. Keep it up young lady 😊