Tuesday, 09 May 2017

Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.

 

Skill:

Row 250m, All Out

Rest 3 minutes

Row 400m, @ 90% 250m pace

Rest 2:00

Row 300m, @ 90% pace

Rest 1:00

Row 250m, @ 90%

 

For quality of pace control

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Monday, 09 November 2015

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 94

 

 

Post times and experiences to comments

Comments

  1. darrenandtara says:

    D.

    Skill. 1st time back on rower. Slow and steady.
    CWOD. Moded burpees and pistols. 21 and change. Conditioning is laughable. First time to run and do dubs. Knee was ish.

  2. Manny says:

    Skill: tested out ankle for 250m all out. Felt ok, so rowed remaining at 1:42/500m pace. Legs straight with toes pointed down was tight.
    400m: 1:27.7
    300m: 1:01.8
    250m: 50.1

    CWOD: 29:49 Scaled
    3:1 Singles
    Air Squats instead of pistols

    Hit 20 min cap after 4 HSPUs.
    Finish WOD out with 6 kipping HSPUs, bar MU and run. Total time of 29:49.

  3. Muffin Man says:

    Skill:
    250M: 1:31 (90% target 1:41)
    400M: 1:41.2
    300M: 1:40.8
    250M: 1:40.8

    CWOD: 20:10 Rx (6 MUs and 100M run left at cap)

  4. Jaime says:

    Did the row. Time??
    Got to the MU and counted 2 attempts did MOD HSPU too.

  5. allylegg says:

    250m row all out in 2:00 min
    Rowed the rest at 90% which was a 2:14min pace

    Singles 3:1 jump rope
    20″ box on knees to elbows. Need shorter box next time
    Clapping PU on knees
    HSPU on 24″ box
    Hit time cap with 10 muscle ups (20 plu and 20 ring dips) and 100m run left

    Time 20:14

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