Saturday, 11 June 2016

MP CrossFit Tulsa 061116

Tulsa Tough is this weekend. MPCF has several riders riding.

Come cheer them on.

Class is at normal time.

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Tuesday, 06 October 2015

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Comments

  1. Christian Steichen says

    Team Hangover
    33:14
    I did stuff Rx’d

  2. CourtnieSmith says

    I teamed with Bradley and Jeff. Jaime named us “Courtnie and the bearded goat”
    40:38
    I modified KB thrusters w/ 30# KB and switched to ring rows instead of PLU my last 15 reps. Hands can’t seem to recover from the memorial weekend thrashing they received.

  3. Fun class today!
    Team “Such+2 much”

    31:48rx
    Nice work team!

  4. White Ape says

    Rode Tulsa Tough Gran Piccilo 38.4 miles

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