Wednesday, 30 April 2014

MP CrossFit Tulsa 043014

 

Skill Work (Pull-up):

Hinge Rows

7-7-7-7

30 second one-arm upright lat leans between sets

 

For Quality

 

 

Strength WOD:

Thrusters

5 reps @ 60% 1RM

3 reps @ 70% 1RM

1+ reps @ 80% 1RM

 

For Max Reps

 

 

Conditioning WOD:

“Sledge Slamming”

30 Calories Rowed

25 Slammers (12/8)

20 Sledge Swings (10/8)

15 Wall-Ball Shots (20/14) @ (10/9′)

 

3 rounds for time

 

 

Mobility WOD:

Banded Olympic Wall Squat – 2:00

Quad Smash – 2:00 each leg

Super Front Rack – 2:00 each arm

 

For Quality

 

 

Post Max reps, time and experience to comments

Comments

  1. Christian Steichen says

    13 reps @ 135 (80%)

    Finished the conditioning WOD Rx…

  2. RhondaG says

    12 REPS @ 75# (80%)

    CWOD:
    2 RDS +
    20 SLEDGE SWINGS
    15 WALL BALLS
    1 CALORIE

  3. schumer says

    5 reps @ 135#

    WOD: 16:00 Rx

  4. 5 reps @ 113#
    2rds+ everything except 4 WB

  5. 10 @ 98 (80%)

    3rds
    14:03rx

  6. White Ape says

    Great job everyone! Hope you like the new progression work. 🙂

  7. gwilkins19 says

    Really enjoyed being back with the gang.

    SWOD: 7 reps at 115#
    CWOD: 13:02 Rx – loved this WOD

  8. blsteichen says

    7 reps @ 105

    3 rounds except for 25 calories row.

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