Friday, 13 October 2017

Strong work MP Bravo! 



Run 400m

25 Thrusters (95/63)

15 Pull-ups

Run 800m

15 Pull-ups

25 Thrusters

Run 400m


For Time

Similar to Monday, 12 October 2015




5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%


For max reps at 85%



Hip Capsule Stretch – 1:30/side

Side Splits – 1:30/side

Middle Splits – 1:30



Post time, load and max reps, and experiences to comments


  1. Had fun at this competition. Had a great team.

  2. Suddenly I’m craving some… Chick-fil-A

  3. White Ape says:

    Lol! I did notice the CFA banner. That was a deciding element on this pic!

    14:32 Rx
    Messed up and went straight to Thrusters after the run. Left hamstring immediately camped!! Took about 5 slow reps before it felt ok. I am as 16 reps in before I realized I messed up the order, so I went dod the PLU, and then finished out the Thrusters. Did not realize how tired my legs were.

    455# for 7 reps
    Hamstring never fully recovered. Still achy and tight. Will be stretching over weekend.

  4. Scaled with 75# under cap time… a little coaching error on the timer
    265# x6 reps
    Thanks to Mike on the neutral head/neck position tip. More posterior chain and less pulling with the back

  5. allylegg says:

    17:33 modified plu doing 8 kipping, 7 banded

    6 reps @ 198# (86%)

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