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Monday, 11 May 2015

10 May 2015 by 11 Comments

MP CrossFit Tulsa 051115

 

Strength:

Shoulder Press

5-5-3-3-2-2+

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Tuesday, 28 October 2014

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

Royal Burpee Challenge:

Day 94

 

 

Post load, max rep, time, and experiences to comments

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill

Comments

  1. schumer says
    11 May 2015 at 19:56

    SWOD:
    3@135#

    CWOD:
    20:00 min cap
    To MU’s

  2. White Ape says
    11 May 2015 at 20:32

    Ran 2 miles with Quadz, then…

    SWOD:
    6 @ 165

    CWOD:
    13:40 Rx
    1:45 PR since October, and I am heavier…wow!

  3. Jana says
    11 May 2015 at 20:37

    Ran Hauger hi solo
    Swod:
    8@73#
    Cwod
    18:48
    Mod strict hspu, Mu on 30 inch box

  4. Jaime says
    11 May 2015 at 20:53

    Ran 2 miles bleh!
    19:19 on the wod mod HSPU and MU

  5. darrenandtara says
    11 May 2015 at 21:30

    T.

    Cwod 19:27. mod ab mat for HSPU. 24 and a plate for MU.

  6. Pinky says
    11 May 2015 at 21:40

    SWOD: 5@68#
    CWOD: hit cap, only lacked 10 dips and 100m run. Mod: HSPU with ab mat, pink banded PLU/dips for MU.
    K2E really slowed me down.

  7. Muffin Man says
    11 May 2015 at 21:48

    SWOD: 3@130# – my IT band cramped on #3
    CWOD: 18:33 mod kipping HSPU on 6-10

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