Girls night! Celebrating Courtnie’s upcoming wedding!
Conditioning:
MPCF Board WOD
“Anger Management”
Run 600m
20 Kettlebell Swings, 1-arm (35/25) (10 each)
10 Burpee Box Overs (24/20″)
20 Weighted Lunges (35/25)
10 Toes-2-Bar/Knees-2-Elbows*
4 rounds for time
Compare to Friday, 12 April 2013
*On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.
Strength:
Hang Squat Clean
3-3-3-3-3
For max load
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post time, load, and experiences to comments
Anger Management: 27:17 Rx
SWOD: 225# 1RM hang power clean
Grip was toast and form got poor at the heavy weight
D.
AM. 31.31
Swod. 205#. No juice left after the CWod.
CWOD:
24:51 Rx
1:15 PR!
SWOD:
Worked up to 245 for 1 rep, was exhausted from the CWOD.
Burpee challenge:
Got all 70 burpees completed!
Ran 9 miles on riverside before class
CWOD: 34:49 Rx. I haven’t felted that gassed in a WOD in a long time. Legs felt like lead after doing the running burpees WOD last night, squatting 2.5 hrs in the flower bed, and running this morning. Note to self: next time don’t run before this WOD.
SWOD: cheered on our peeps at Festivus.
CWOD: 27:24
SWOD: worked up to 103
Great job MPers at the Comp today!