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Workout of the Week: 5 Rounds... Not for Time

by Susie Sebastian
barbell • bumper plates • strength bands • wod • workout
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5 Rounds...Not For Time

This week's workout was submitted by @pbates.getsfit on Instagram. We've all been there, we see a WOD and it maybe looks so "easy" or maybe you're just having an off day. You can't succeed if you don't try. Here's a 5 round workout.

View this post on Instagram

Today's WOD was lighter than I had planned. I went at the STOH at 115# and could quickly tell I was going to regret completing the whole thing that heavy. I was going to do 95# but decided against it. This was originally planned with front squats instead of band pulls as well. I'll get the squats in next week. I repeated the floor plate press WOD I did the other day afterwards as well. I'm not dead, but this was a very off Saturday. I really need to get back into a routine in the early mornings and rebuild. On a positive note, today is the last Saturday without #michiganwolverines football! My second favorite time of year! Go Blue! #crossfit #crossfitweightlifting #hardworkpaysoff #hwpo #oldmanstrong #mastersathlete #paytheman #stoh #thrusters #floorpress #fringesport #garagegym #homegym #goblue #hashtag

A post shared by Paul Bates (@pbates.getsfit) on

What You'll Need

prime kettlebell light blue

The Workout

5 Rounds - Not for Time

  • 9 Band Pulls
  • 6 STOH (Shoulder to Overhead) -- 75lb
  • 3 Thrusters -- 75lb


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