Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.
Conditioning:
“3-2-1” (revised)
As a 3-person team, perform equal work for time of:
Row 4500m
…rest 2 minutes, then…
Partner up, and then perform 4 rounds for time, alternating exercises, of:
300m Run
15 GHD Sit-ups
15 Ring Dips
…rest 2 minutes, then…
As individuals, perform 4 rounds for time of:
40 Double Unders
10 Burpees
For Time
Compare to Friday, 25 March 2016
Mobility:
Supine Shoulder Extension – 1:00
5 Supine Shoulder Hand Walks
Seal Stretch – 1:00
10 Two Pike/Two Squat
Standing Pike – 1:00
10 Side-to-Side Squats
Frog Split – 1:00/side
Post times and experiences to comments
CWOD:
Part 1: 17:24.2 4500m row with Manny and D
Part 2: 9:13 with Grant, Rx for him, purple banded dips for me
Part 3: 7:05 Rx
Total Clock time 36:19
Not positive on breakdown of times on part 2 and 3.
Worked hard and lifted stuff
Row: 16:43 ish? With Team Dennis
WOD 2: unsure on time, see Pinky’s post
WOD 3: unsure on time. Was rough. No real time to take a breath. Good to push the lungs though!
Rowed the 4500m with Susan and Vernice at 0630
Did a mini version with Jana, Jaime, and Doug @ 1600
Then we did a lot of lifting:
Power Clean 7×2, 155-230#
Clean Pulls 3×3, 275-345#
Push Press 5×3, 155-205#
Front Squat 6×3, 215-335#
CWOD:
Part 1: 17:24.2 w/ Kelsey and Darren
Part 2: 28: 34 w/ Darren, I used red band for dips on 1 set and Rx on the second.
Part 3: 37:23, 80 SUs instead of doubles
I’m like 90% sure on the time for part 2 & 60% sure for the time on part 3….
T.
Wod 1. Took a phone call
Wod 2. Shadowed Manny and D.
Wod 3. 5:42. Maybe.
D.
Wod 1 & 2. See above.
Wod 3. Started early for some reason. Finished eventually.