Conditioning:
Option 1:
2016 CrossFit Games Open WOD 16.5
21-18-15-12-9-6-3 rep rounds of:
Thrusters (95/65)
Bar-Facing Burpees
For Time
Masters 55+, Scaled, and Teen weights can be found HERE.
Option 2:
MPCF Board WOD
“Helen”
Run 400m
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
Compare to Friday, 25 September 2015
…Or…
“Mr. Joshua”
Run 400m
30 Glute-ham Sit-ups
15 Deadlifts (250/165)
5 rounds for time
Compare to Monday, 31 March 2014
Mobility:
Couch Stretch – 1:30/side
Lateral Opener – 1:30/side
Recline Spinal Twist – 1:30/side
Royal Huddleston Burpee Challenge:
Day 51
Post option, time and experiences to comments
Hit up the 5:30am class, thought it would be a good idea to get a WOD in before my body was awake and knew what was happening.
Just did a nice easy rowing helen to get over the suck that was 16.5
LaFortune is up this afternoon!
Good Luck to anyone doing or re-doing the open WOD.
Did Helen modified with two red bands on PLU: 13:14
The had to do 101 burpees. Lol.
I think I was near death in that picture. Good times.
I was very near death in my pic too Courtnie!
Did scaled weight as my right groin was causing me discomfort…didn’t want to risk it.
19:31
65#
still very toasty….
19:02 scaled 65#
Rowing “Helen”
16:48 500 m row, 25#,Green/red band
So so tired…but glad I’m making it to the gym again!
16.5: 14:54 Rx. Yuck.
16.5 redo
19:13 Rx, 32 seconds better. Still sucked just as bad.
14:01 Rx Helen
People who re-did 16.5 are nuts!
T.
Helen 11:40 Rx 25 sec PR.
D.
Helen 11:20 Rx. No PR today. Still in recovery mode.
16.5 15:00 Rx
Had to work late and got to the gym just in time to do the WOD cold and submit my score with less than a minute to spare. That was among the more terrible things of life.
18:40
Masters scaled