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Tuesday, 19 January 2016

19 January 2016 by 4 Comments

MP CrossFit Tulsa 011916

 

Skill:

Tripod Hold

2 x 1:00*

Headstand Hold

2 x 1:00*

Handstand Hold

2 x 30 seconds*

 

*30 seconds of Seated Shoulder Flexion between sets

 

Conditioning:

Part 1:

Perform 5 rounds for time of (6 minute cap):

30 Double Unders

15 Shoulder-2-Overhead (95/63)

 

…Rest 1 minute

 

Part 2:

Perform 2-4-6-8-10-12 rep rounds of (6 minute cap):

Alternating Kettlebell Snatch (53/35)

Knees-2-Elbows

 

…Rest 1 minute

 

Part 3:

Perform for reps (6 minute cap)

20 Squat Cleans (155/103)

With remaining time, max rep ring dips

 

For Time and Score

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post time and reps for each part, and experiences to comments

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

Comments

  1. Muffin Man says
    19 January 2016 at 20:45

    CWOD:
    5:55 Rx
    5:44 Rx
    20 Reps Rx

  2. Pinky says
    19 January 2016 at 21:29

    Skill: Did my first two headstands ever! The last time I tried I fell all over the place!
    CWOD:
    7:36 scaled
    6:34 scaled
    20 reps scaled + 4 unbanded ring dip attempts

    My body did not like this tonight after last night.

  3. darrenandtara says
    19 January 2016 at 21:42

    T.
    Did fittest in ok chipper.
    3 snatches from finishing

    D.
    WOD 1 6:15. Poor jump rope. Shoulders tired.
    WOD 2. 5:56
    WOD 3. Did 4 dips after the cleans.
    Rx.

  4. sflynn says
    19 January 2016 at 23:20

    WOD 1: 5:03, 53# bar, SU
    WOD 2: finished 6 K2E in 12-rep round, 30# KB
    WOD 3: 83# bar (holy quads are killing me!), 17 red-banded ring dips

    Great WOD!!

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