You are here: Home / Gymnastics WOD / Tuesday, 09 September 2014

Tuesday, 09 September 2014

8 September 2014 by 6 Comments

MP CrossFit Tulsa 090914

 0630 class is cancelled for today.Sorry for any inconvenience.

 

Conditioning:

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

400m Run

15 Overhead Squats

15 Hand-Release Push-ups

300m Run

9 Overhead Squats

9 Hand-Release Push-ups

200m Run

 

For Time

(10:00 cap)

 

…Rest 8:00 from end of cap

 

Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:

1600m Row

120 Double Unders

80 Sit-ups

40 Pull-ups

 

For Time

(15:00 cap)

 

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Filed Under: Gymnastics WOD, Hybrid, Mobility, Partner WOD, Skill

Comments

  1. Balboa60 says
    9 September 2014 at 14:18

    CWOD:
    Mod w/ 85#
    only had about 120m left on the last run – time cap got me

    Partner WOD:
    w/ J. Boone aka ‘The Machine’
    12:09 Rx

  2. Jana says
    9 September 2014 at 16:44

    CWOD
    8:04 rx

    Partna WOD
    10:30 rx with Jimmy

  3. gwilkins19 says
    9 September 2014 at 19:23

    CWOD: 8:20 ish with 75# OHS
    Parter WOD: 11:02 Rx with Brent

  4. White Ape says
    9 September 2014 at 20:21

    WOD 1:
    7:09 Rx

    WOD 2 with Janimal:
    10:30 Rx

  5. Jaime says
    9 September 2014 at 21:56

    9:24
    12:18

Speak Your Mind