There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.
Conditioning:
Partner WOD
3 rounds of:
10 Synchro Pull-ups
20 Ring Push-ups
30 Sit-ups Slammers (16/12) @ 2m
…then…
2 rounds of:
10 Synchro Kettlebell Swings (97/62)
15/10 Calories Biked*
20 One-arm Dumbbell Overhead Squat (50/35)
…then…
1 round of:
50 Alternating Burpees
200 Double Unders
1000m Row
For Time
*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.
Mobility:
ROMWOD
Post time and experiences to comments
CWOD: 24:44 partnered with Grant
70 lbs KB
See above. 72# KB for me.
Side note. Ran with the 5K crew. Did not die.
T.
Did stuff with a vest on and looked cute doing it.
D.
1/2 of Team Shameless with Svetlana. We were Rx except for what we scaled. Didn’t catch our time but feel like it was pretty fast.
Agree with D. Scaled the weight on the slammers & also cheated by counting the ones that didn’t hit over the line…shameless style. Scaled KB #45. The bike…woof.
“We were Rx except for what we Scaled” Haha!! Nice work Kev and Svetlana. Missed my team yesterday!
CWOD: 29:19 partnered with Jaime
I did blue banded plu
45# kb for me and 55# kb for her
12# wall ball attempts but most, if not all, were below red line for me
I did singles
La Fortune run pre wod: 26:13
Ditto!
But I didn’t run Lafortune
Great weather to run behind T and Allyson at LaFortune
26:24
Jammy
23:11 RX
Always great to hang out with gym family
Ran LaFortune with the group. I have slowed WAY down. 24:51 Ran a tough pace, not all out, but I wouldn’t have done much faster.
What Janimal said on gym WOD. I was toasted for the rest of the day. Got nothing done. Two days of rest for me.