Saturday, 04 August 2018

 

Conditioning:

2014 MFFL Workout 1.1

Complete as many rounds as possible in 30 minutes of:

1 Bear Complex (165/105)*

1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups

10 Box Overs or Step Overs (24/20″)

15 Wall-Ball Shots (20/14) @ (10/9′)

 

For Score

Compare to Monday, 15 August 2016

*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.

 

Mobility:

Olympic Wall Squat – 2:00

T-spine – 2:00

Quad Smash – 2:00

 

For Quality

 

 

Post score and experiences to comments

Comments

  1. Well..my arms look cool and form is ok. I guess I can live with my face looking like I ate something disgusting

  2. RhondaMomma says:

    Me:
    9 rounds + through box jumps in round 10
    73#-43# Bear Complex decrease 10# per round
    12# wall ball
    Brutal!

    Ntfs: if same bear complex structure start with heavier weight on bar

    Trent:
    10 Full Rounds
    105#-75# but after 2 rounds of 75# went back up to 95#
    3 Chest to Bar
    24in Box
    20# wall ball
    Absolutely loved this wod. Awesome burn.

  3. Christa says:

    Made it through 3 box overs on my 10th round.
    Started with 83# bar, stopped removing weights at 63#.
    5PLU
    Loved this WOD…after it was over of course.

  4. 9 box overs in 10th round
    Started at 73# (73%) until empty bar
    3 c2b banded blue and red
    Those WB were brutal but great wod!!

Speak Your Mind