Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
Compare to Friday, 25 September 2015
Strength:
Ground-to-Overhead-to-3 rep Overhead Squat
Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First OHS rep cannot be a squat snatch. Must get overhead and pause at the top before starting OHS’s.
Mobility:
Super Front Rack – 1:30 each arm
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30 each leg
Post time, max load, and experiences to comments
12:48 Helen, jump PLU, 45 KB
12:48 Helen, jump PLU, 45 KB
Made it to 73 before time up
13:20, row 500m,30# KB,banded PLU
SWOD: 3@88# (88%)
D.
CWOD. 11:14. Rx. No PR. Went unbroken and didn’t hurt anything so calling the day a success.
No SWOD.
CWOD: 10:27 Rx. No PR. Went unbroken and tried to dial it back a bit for the competition this weekend.
SWOD: Did squat cleans up to 255#.
Pretty AWESOME for someone who jumped in stone cold brotha’ Nice work!
9:51rx not a PR but, Helen, I wasn’t feeln’ ya today lady…..NEXT time!
SWOD:
worked up to 2 reps of my aprox. 85% 133#, but buckled under the pressure and the yelling…LOL
Seriously thanks for the support guys! SHRUG SHRUG SHRUG !
11:27 Scaled
45 lbs KB
Ring Rows, trying to save the hands
Did some squat cleans to “see how the weight would feel” -Grant
And then he made me PR at 215 lbs
Aww. Shucks. Maybe next time?
CWOD: 10:18Rx
SWOD: Squat Clean up to 255#
Helen 11:30 Rx
PR by 42 seconds and last time I did banded pull-ups.
Had a dinner to attend so skipped SWOD.
12:58 scaled with 45# kb
Killed my grip.
Worked OHS TO 115# 3 rep
Was gripping the bar to wide
CWOD: missed it due to staff meeting.
SWOD: 105# OHS x 3
Deadlift: 3X5 @ 153
CWOD:
8:32 Rx
15 sec shy of PR. I felt good with movement, running was a little off due to knee and grip still a little shot from Fat Bar DT; but KBs and PLU were unbroken.
SWOD:
Worked form up to 195 on 3-rep OHS. wrist feeling better, didn’t want to push it.