Wednesday, 19 November 2014

MP CrossFit Tulsa 1119

Conditioning:

“Godfather”

1000m Row

20 Double Kettlebell Thrusters (53/35)

40 Alternating One-arm Push-ups

60 Half Tacos

80 Double Unders

100 Walking Lunges

80 Speed Skips

60 Sit-ups

40 Kettlebell Swings (53/35)

20 Ring Dips

1000m Row

30 Burpee Sell-out

 

For Time

 

 

Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Comments

  1. 33:48 Mod
    20lb KB Thruster
    30lb KBS

  2. 37:12 (mods)
    -did 3 reps of KB Thrusters @ 53lbs and then did the rest @ 45lbs 🙂
    -ring dips (blue band)

    *would love to do this one in 2 or 3 months to see the progression of my endurance
    …where’s the weight loss challenge ape?

  3. White Ape says

    Holy. Smokes!!
    That was a doozy!!
    28:17 Rx

    Early bedtime tonight.

  4. 31:57. My longest WOD to date. Was able to string together 10-15 DUs at a time, and did 54 speed skips unbroken.
    Mod: 20#KB thrusters, 35# KB swings, one-armed PUs on knees, banded ring dips.

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