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Tuesday, 20 September 2016

19 September 2016 by 8 Comments

mp-crossfit-tulsa-092016

 

Conditioning:

Row 250m

5 Front Squats* (175/113)

5 Bar-Over-Burpees

Row 500m

7 Front Squats

7 Bar-Over-Burpees

Row 750m

7 Front Squats

7 Bar-Over-Burpees

Row 500m

5 Front Squats

5 Bar-Over-Burpees

Row 250m

 

For Time

*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.

 

Flexibility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post time and experiences to comments

Filed Under: Bodyweight, Couplet/Triplet, Lifting, Mobility

Comments

  1. Muffin Man says
    19 September 2016 at 23:04

    I’m sick tomorrow.

  2. Jana says
    20 September 2016 at 18:39

    I can tell I have not been rowing. My back was UNNNNNNcomfortable.

    CWOD:
    14:53rx

    SWOD:
    65% 75% 85% 3×5 snatch work
    83# 93# 103#

  3. Muffin Man says
    20 September 2016 at 19:37

    CWOD: 13:45 Rx

    Liked that wod. Could have pushed it a bit more on the row. Know that for next time.

  4. White Ape says
    20 September 2016 at 20:50

    13:23 Rx

    Next time rest less getting to the bar.

  5. Jaime says
    20 September 2016 at 21:06

    16:27 stepped over bar for burpees. Letting ankle get better

  6. Manny says
    20 September 2016 at 21:48

    16:53 Scaled
    155 lbs on FSQ

    Was slow getting on the bar on the back end of this WOD

  7. Mr. Such says
    20 September 2016 at 22:05

    CWOD: 16:41 Rx
    Next time don’t suck.
    SWOD: Squat Snatch
    3@50%
    3@60%
    2@70%
    2@75%
    1@80%
    1@85%
    1@90%

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