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Tuesday, 09 June 2015

8 June 2015 by 7 Comments

MP CrossFit Tulsa 060910

 

Skill:

Practice for 10 minutes:

1 Jump Rope Single

1 Double Under

2 Jump Rope Singles

2 Double Unders

3 Jump Rope Singles

3 Double Unders

…continue pattern until you fail to complete given number unbroken*

 

For Quality and Score

*You may rest after double unders. Once you begin any given set of singles, you must connect all singles and doubles of that number without catching or stopping.

 

Conditioning:

Run 600m

…then

2 rounds of:

21 Box Overs (20/16″)

7 Kipping Pull-ups

15 Box Overs (24/20″)

5 Strict Pull-ups

9 Box Overs (30/24″)

3 Weighted Pull-ups (30/15#)

…then

Run 600m

 

For Time

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

For Quality

 

 

Post score, time, and experiences to comments

Filed Under: AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Mobility, Skill

Comments

  1. schumer says
    9 June 2015 at 06:44

    SWOD:
    20

    CWOD:
    15:40 Rx

  2. Christian Steichen says
    9 June 2015 at 09:46

    Jump rope: 14 + 21

    CWOD:

    20:08
    Rx+

  3. darrenandtara says
    9 June 2015 at 19:12

    T.
    Skill. 10 + 16
    CWod. 17:01. Mod 10#

    D.
    Skill. 8 + 18.
    CWod. 14:23. Rx. Happily just Rx.

  4. White Ape says
    9 June 2015 at 20:56

    CWOD:
    14:55 Rx+
    + = 20 lb vest throughout WOD
    Very hot at 1600!

    Skill:
    Round 15 +17 reps
    Had my running shoes on and didn’t jump well in them. oh well. 🙂

  5. Jana says
    9 June 2015 at 21:01

    Cwod:
    15:38rx

    Very impressive work coach…

  6. Muffin Man says
    9 June 2015 at 21:33

    SWOD: 13 + 2
    CWOD: 15:33 Rx+ lots of fun in that vest!

    Boy Wonder and I stayed to do some work after the WOD

    SWOD: 1RM BSQ: 300# – 15# PR – finally in the 300# club!

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