Attention MP: Due to the OKC competition this weekend, the Friday night class and Saturday class will be cancelled. Sorry for an inconvenience.
Strength:
Front Squats
1-rep max
Compare to Wednesday, 08 April 2015
Conditioning:
“Build your own”
Pick two exercises from the list to make your own triplet 12-minute AMRAP:
5 ?
10 ?
20 Calories Rowed
For Score
Compare to Monday, 13 April 2015
List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release Push-up, Knees-2-Elbow, GHD Sit-up, Slammer (12/8)
*If doing as a 5 rep lift, no more than 80% 1RM. If doing as a 10 rep lift, no more than 50% 1RM.
Mobility:
20 Passovers w/ PVC
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Barbell Shoulder Smash – 1:30/side
Post max load, exercises chosen and score, and experiences to comments
Front Squat 103# (no PR, but no less)
CWOD:
1 squat clean followed by 4 front squats @53#
10 burpees
20cal row
Almost compl. 4 rds, less 15cal row on 4th rd
Learned: Can get a killer wrkout in 12min!
SWOD: 300# (25# PR) – Hatch Squat Cycle must be paying off!! 🙂
CWOD:
5 Muscle Ups (ring)
10 GHD Sit Ups
20 Calories Rowed
Total: 4 + 3
Did my first set of MUs unbroken (PR)
SWOD:
Stayed at 345. Tried 350 twice, didn’t feel it today.
Nice PR’s today!
SWOD: 155# (5# PR). Feel like I could’ve gotten more on a day when I didn’t have a 9 hour surgery.
CWOD: 5 KB, 10 slammers, 20 cal row. Rx. 155 reps. Different exercises but 30 more reps than last time-I think due to row improving.
T.
Swod. 150# 5# Pr.
Cwod. 5 kbs @ 45# 10 burpees.
4 rds even.
D.
Swod. 255#. 0 Pr. Stuck in a rut on this lift.
Cwod. 5 butterfly plu. 10 Ghd.
4 rds and then through 10 cal on row.
First try with butterfly’s in a wod. Iffy but a start.