Conditioning:
MPCF Board WODs
Pick one of the following board WODs:
Angie, Cindy, Mary, or Nancy
…rest 10:00, then partner up and perform…
“Annie”*
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
For time
*Equal work. One at a time working.
Flexibility/Mobility:
Right side straddle – 2:00
Left side straddle – 2:00
Center Straddle – 2:00
External Shoulder Rotation – 1:00/side
Internal Shoulder Rotation – 1:00/side
Post WOD chosen, time or score, Annie time, and experiences to comments
Yep. It’s time. Here I come Nancy
Imma take it
Cindy: 13rnds + 9, Rx; next time break PU up 6/4 from beginning
Annie: S&M: 6:16
Angie
26:10 Rx
Annie
8:30? Rx
w/Robert
“NANCY”
14:53 Rx
Team “Double Duch”
6:29 Rx
Could have been faster. I screwed up some dubs and cramped on the first round of sit-ups. My fault Big D
D. Cindy 16+8. Next time SLOW DOWN DUMMY on the first 5 rounds.
Arms are smoked
Annie. Team Mr. Super Strechy Such. 6:29. Rx.
Cindy:
11+3 rx
Hands ripped really bad at minute 10. Should have stopped then.
Nancy: 15:46 Rx
Partner Annie: 6:36 Rx
Shadowed Bradley w/ partner Jaime
**Annie time was 6:26
Mary: 236 or 7+26 Rx
Partner Annie: 6:04 Rx using my splits as my ghost partner’s time.
Cindy 17+4 rx -would’ve made the board but goatrider beat me by 1 rep! And I ripped my left hand in the process…
Annie partner with Emma 7:04 rx
Something about Mary 9+15rx
No second wod for me.
NTFS plu 6,5,4 for almost all rounds then went 9,6 for two and back to 6,5,4 for the last complete round .
“Cindy”
22 rounds
1 complete round PR
Partnered with Becca:
6:27 Rx
Strong work everyone today on board WODs. Several PR’s and some board movers!! Congrats to all!!
“Cindy”
13 rds + 3 PLUs — think I could’ve gotten one more in but both hands ripped.
Annie w/ Ape– 6:27 Rx as he said. Not too shabby! Rough workout but worth it!
Nancy 19:19. Slow running but all the sets of OHS were unbroken
Annie time was 6:26 w Bradley and shadow Manny
Cindy – 13 rds plus 9 reps
Partnered with T for Annie. 7 something. I slowed us down with my single double single rep scheme.
Nancy- 22:00 Rx. Having some pretty uncomfortable Braxton Hicks contractions which were aggravated by the hill running so walk-ran most rounds. Did all sets of OHS unbroken though so was happy about that.
Skipped Annie due to the above.
T
WOD B: 4:55 Rx
Annie: Partnered w/V – 7:23 Rx. Fun WOD. V did 3 times the work on her dubs. NTFS – never judge V on dubs in the Open.