Friday, 30 December 2016

No evening class on Friday due to the MP “post Christmas party”. If you have not checked your email for the evite, do so. All MP’ers and famiy are invited. Please RSVP.

Classes Monday are at 0900 and 1030 only. Make sure you are signed up.

 

Conditioning:

“Annie are you OK?”

500m Row at the beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14)

 

For Time

Compare to Tuesday, 08 December 2015

 

Flexibility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post times and experiences to comments

Comments

  1. Muffin Man says:

    ****regarding MP Post Christmas Party

    This will be a fun and lively event with Dirty Santa and adult beverages. We will have other non-alcohol beverages, but this is intended to be adults only. $30 or less on the gifts. We will explain details at the party!

    Jimmy, no butt plugs this year.

    Looking forward to seeing you all!

    Grant and Kelsey (Grant on that last comment)

  2. 27:52

    32# sumo DL (next time go heavier)
    15# KB for thrusters (ditto)
    8# wall ball

    Next time: pace better. Went out too fast

  3. CourtnieMcKone says:

    30:57 rx

  4. 30:11, 20# KBs, 35# bar, 14# WB

    I was dying. Had to dig deep to finish that one. Fun 0845 class though!

  5. 26:45 rx

  6. 26:43 I think. Over a minute slower than last time and more mods.
    15#KB. 42# bar, 12# WB

  7. 29:58
    20# thrusters
    42# SDHP
    12 # ball clean and wall ball
    Now have a case of the spaghetti legs!! Good one!!

  8. 30:53 scaled with 16# wb

  9. David Duvall says:

    3035, 16 wall ball

  10. White Ape says:

    23:58 Rx
    Taking it easy on my first WOD back, post-Flu. Now, I didn’t go real slow, but it was the breathing that was the most difficult. It was tough trying to take deep breaths. Most were shallow. But it did feel good to seat a little!!

    Had the biggest 0845 and noon classes ever today! Loads of fun!

  11. 22:27rx
    MUCH slower than last year….but if I had to guess we did this WOD at the beginning of the month last year, and there were far fewer appearances of the #partygoblin at that point.

    So, that’s all I have to say about that….

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