“Watching Daddy”
Click here to register for Masters Functional Fitness League (MFFL)
Skill:
Incline Rows
5-5-5-5
After each set, perform 30 seconds of one-arm lat leans, per arm
Conditioning:
MFFL WOD 2.4
16:00 Time Cap
Age 39 & below:
For Time:
Row 1000m
Then, 5 rounds of:
25 Pull-ups
7 Shoulder to Overhead (135/85)
Age 40-49:
For Time:
Row 1000m
Then, 5 rounds of:
25 Pull-ups
7 Shoulder to Overhead (125/75)
Age 50-59:
For Time:
Row 1000m
Then, 5 rounds of:
20 Pull-ups
7 Shoulder to Overhead (115/65)
Age 60-64:
For Time:
Row 1000m
Then, 5 rounds of:
15 Pull-ups
7 Shoulder to Overhead (105/55)
Age 65+:
For Time:
Row 1000m
Then, 5 rounds of:
10 Pull-ups
7 Shoulder to Overhead (95/45)
Scaled (All Ages):
Age 39 & below:
For Time:
Row 1000m
Then, 5 rounds of:
20 Jumping Pull-ups
7 Shoulder to Overhead (75/45)
Mobility:
Overhead Distraction w/ External Bias – 1:30/arm
Hip Capsule – 1:30/side
First Rib Mobilization – 1:30/side
For Quality
Post time and experiences to comments
13:46 RX 50ish
4 rds + 2 plu 85# shoulder to overhead, 25 plu
D.
4 rds @ 135#. 25 plu.
15:53 – mods
-95# (55% of my 1RM)
-20 Incline Rows per round
15:37 – 105# S2O
Ripped on my last pull-up, very angry. Fun WOD though!
Seeing as it was my first day back post-marathon, Jimmy had me modify with 15 banded PLUs and 43#.
15:27
14:51 Rx
Arms are a bit tight.
Proud of everyone modifying as needed, appropriately.