Holiday Hours: 31 DEC 0515, 0900, 1200, 1530;
01 JAN Closed; and 02 JAN 0600 and 1730 Competitors
Conditioning WOD:
MPCF Board WOD
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
For Time
Compare to Monday, 13 August 2013
…Rest
Strength WOD:
Perform the following for quality (20 minute cap):
Deadlift
Warm-up: 8, 6, 4 rep, gradual weight increase
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3+ reps @ 85% 1RM
Post time and max reps to comments
5:03 RX…10 sec. slower than last time.
5:09 RX
7 min
1:33 PR
200 more row
10 more squats no target
5 more su
5:08 Rx
5:09 Rx. My old PR was 4:37 but we have new SU standards and I’m pretty sure it was in the days of squatting to a ball. Incidentally, I also think I did 3 too many push-ups today!
225# X 3 on the deadlift
It was actually 223#
Baseline – 3:50 Rx
Counting this a my PR for this location. My previous, 3:44, was at old location with no transition time.
6 DL at 425
It was hard to catch breath from Baseline.
felt GREAT to get back in the swing of things after Christmas break!!
Baseline: 6:21 Rx
Went really light on the DL.
SO happy to see my noon friends again today!
4:39 rx baseline (4 second PR!)
Stayed lighter on the deadlifts. Stopped at 173 x 3.
4:53 baseline rx
3@ 85 % 185