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
Well..my arms look cool and form is ok. I guess I can live with my face looking like I ate something disgusting
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.
Oh yeah…3 CTB for MU
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.
Oh, also WOD & DONE PR- completed application to hands prior to wod starting and no one had to wait on me. 😉
Also, remember not to put your watch on top of the tape
Haha!! I love it.
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!!