Tuesday, 14 October 2014

MP CrossFit Tulsa 101414

2011 Flashback: Tulsa Mud Run

 

Skill:

Practice for 10:00

Handstand Holds

Use progressions needed:

Tripod, headstand, against the wall, free standing, parallets

 

For Quality

 

Conditioning:

40 Speed Skips

10 Sumo Deadlift High-pull (75/53)

20 Slammers (12/8)

10 Thrusters (75/53)

 

4 rounds for time

…then

10 Muscle -ups

For Quality

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds for quality

 

 

Post time and experiences to comments

Comments

  1. Balboa60 says

    CWOD:
    Domination – Rx

    (aka…10:10) 🙂

  2. gwilkins19 says

    CWOD: 7:58 Rx

  3. Only had time for c wod
    8:29 Rx

  4. darrenandtara says

    T.
    CWOD: 10:40 Rx. including thrusters.
    Muscle ups – got 2 strict pull ups.

    D.
    CWOD: 8:57 Rx.
    Muscle ups – worked on 14 in box.

  5. cwod:
    8:34RX
    then, just practice pulls on MU
    Next… ran Hauger Hi with Jimmy

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