You will face your greatest opposition when you are closest to your biggest miracle.— Shannon L. Alder

When is the last time you've done a progress report on your goals?
Lunges, Jane Fondas, Cherry Pickers, Hip Gliders, Monkey Squats

5 x 5 Front Squat

80%

Warm-up with bar, then start 30-40 pounds below 80% and warm up to it.
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Elizabeth

21-15-9

Clean, 135# / 95#

Ring Dips


Tips for the Elizabeth WOD

  • Break up the first round if needed, otherwise, maintain an unbroken pace throughout the entire workout.
  • Pick your least efficient movement and focus on the mechanics. Make up time on your most efficient movement.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Elizabeth WOD

MOVEMENT SCALING

Clean

  • Reduce weight so that you can perform efficiently for 15 reps unbrokenMed ball clean

Ring Dips

  • Banded Ring Dips
  • Jumping Ring Dips
  • Bar Dips
  • Bent Leg Bar Dips
  • Push-Ups


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Comments

Michael Janes 4 months, 1 week ago / Reply

Elizabeth: 7:22
Notes: 95# Cleans, Box Dips

Janie Gibson

Janie Gibson 4 months, 1 week ago / Reply

Elizabeth: 6:09
Notes: 35# Cleans, box dip!

Janie Gibson

Janie Gibson 4 months, 1 week ago / Reply

Front Squat: 35 lbs
Notes: NO BOX!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Michael Janes 4 months, 1 week ago / Reply

Front Squat: 135 lbs

Tisha Hairston 4 months, 1 week ago / Reply

Elizabeth: 5:57
Notes: 55#cleans, Box Dips

Annie Hughes

Annie Hughes 4 months, 1 week ago / Reply

Elizabeth: 4:30
Notes: 20# med ball, box dips

Nieves Rodriguez

Nieves Rodriguez 4 months, 1 week ago / Reply

Elizabeth: 4:00
Notes: 95# Clean, Box Dips

Annie Hughes

Annie Hughes 4 months, 1 week ago / Reply

Front Squat: 65 lbs

Tisha Hairston 4 months, 1 week ago / Reply

Front Squat: 75 lbs

Nieves Rodriguez

Nieves Rodriguez 4 months, 1 week ago / Reply

Front Squat: 75 lbs

Jordyn Rodriguez

Jordyn Rodriguez 4 months, 1 week ago / Reply

Front Squat: 45 lbs

Jordyn Rodriguez

Jordyn Rodriguez 4 months, 1 week ago / Reply

Elizabeth: 5:45
Notes: 35lb PC, Banded dips and Box dips

Justin Smith

Justin Smith 4 months, 1 week ago / Reply

Elizabeth: 4:58
Notes: 85# Cleans

Justin Smith

Justin Smith 4 months, 1 week ago / Reply

Front Squat: 155 lbs

Joseph Carney

Joseph Carney 4 months, 1 week ago / Reply

Elizabeth: 4:50

Joseph Carney

Joseph Carney 4 months, 1 week ago / Reply

Front Squat: 200 lbs

Theresa Dwyer

Theresa Dwyer 4 months, 1 week ago / Reply

Elizabeth: 9:14
Notes: 20# Med ball, Shoulder

Theresa Dwyer

Theresa Dwyer 4 months, 1 week ago / Reply

Front Squat: 105 lbs

Matt Kelly

Matt Kelly 4 months, 1 week ago / Reply

Elizabeth: 10:45
Notes: Med. ball cleans 10lb , scaled rings.

Matt Kelly

Matt Kelly 4 months, 1 week ago / Reply

Front Squat: 45 lbs

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