Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂
Conditioning:
MPCF Board WOD
“Rooster”
10 Burpees
20 Double Unders
10 rounds for time
Strength:
Thruster
1-rep Max
For Max Load
Burpee Challenge:
Day 101
Flexibility:
15 Front Leg Swings/Leg
Olympic Wall Squat – 2:00
15 Side Leg Swings/Leg
Anterior Compartment Smash – 1:30/side
T-Spine Smash – 2:00
Post time, load, and experiences to comments
CWOD:
14:24 Rx
SWOD:
145#
You better not do clean 1rm without me!!
He’s probably going to play Adele the next time you have a 1RM clean…
Thruster 95# (no change)
CWOD 14:33
11:38.
148# 3# PR
T.
Rooster. 8:30. Not sure on PR time but new PR.
Thruster. 120# same.
D.
Rooster. 14:08. Don’t see myself ever doing that again. I’ll just bang my head against the wall 100 times instead.
Thruster. 230#. 5# PR. Need to rest longer once the weights get way heavy.
D agreed!
T that was a huge Rooster PR…way to go mama!
11:34 CWOD
SWOD
138# 1# PR
If coach would have let me do “Jana burpees” I am sure I could have shaved some time off.
Rooster: 10:06 Rx
Thruster: 215# same as previous
Stayed after and did some BP work with Mr. Such and BW. Working sets of 135# with blue band. That got nasty towards the end.
I usually do band work for speed. That just took it to another level.
All in good fun (rhabdo)
CWOD:
7:51 Rx
23 second PR!
SWOD:
265#
5 lb PR!
Strong work everyone on the PR’s!!
CWOD: 11:43 Rx. 1:30 PR!
SWOD: 127# thruster. 2# PR
Oh and also ran 6 miles at lunch.
WOD: “Rooster”
10:43 Rx
Thruster 1RM: #215
~9:55 on rooster
PR’d my squat snatch so that was fun
215 on a thruster. Last time my 1rm was 185 so we’ll call it a PR