Monday, 30 June 2014

MP CrossFit Tulsa 063014

 

Skill:

Headstand Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

 

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/53)

 

Run 200m 

 

30 Reps Box Jumps (24/20″)

30 Reps Kettlebell Swings (53/35)

30 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

20 Reps Box Jumps (24/20″)

20 Reps Kettlebell Swings (53/35)

20 Reps Overhead Squats  (85/53)

 

Run 200m

 

10 Reps Box Jumps (24/20″)

10 Reps Kettlebell Swings (53/35)

10 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

For Time (and fun)

Compare to Tuesday, 27 August 2013

 

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

Post Max Load, Time, and Experience to comments

Comments

  1. RhondaG says:

    26:37
    30# OHS

  2. White Ape says:

    23:30 Rx
    2:17 PR! 🙂

    Ty noon class for letting me WOD with you. It was hot!

  3. Balboa60 says:

    32:42 w/ 65# OHS.

    Last year I actually had to throw in the towel on this WOD…so just finishing it this time is an achievement! 🙂

  4. gwilkins19 says:

    28:06 – MOD 55# OHS, 2:41 PR with more weight! 🙂

  5. White Ape says:

    Congrats to all the PR’s on this WOD today!!

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