Wednesday, 08 August 2018

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Conditioning:

“3-2-1”

As a 3-person team, perform equal work for time of:

Row 4500m

…rest 2 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Burpees

 

For Time

Compare to Friday, 24 March 2017

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Standing Pike – 1:00

10 Side-to-Side Squats

 

 

Post times and experiences to comments

Comments

  1. schumer says:

    39:32 Rx
    16:38 w/Burris & George
    30:24 w/Rhonda

  2. sflynn says:

    Row with Christa and Brian: 17:19
    Part two with Christa: 15:09, me Rx
    Solo: 6:25 Rx

  3. Daniel says:

    Row with Christian and Brent 16:52 and add 2 min rest
    Partner with Christian 29:28 rx and add 2 min rest
    Solo 40:42

  4. Team up with pinky and megan 20:32
    Shadowed pinky and megan time 11:06
    Single wod: 6:54

    Total time: 40:30

  5. megancyork says:

    Same as Norkas but total time was 42:32. Killed it!!!

  6. Part 1: with Norka and Megan 20;32 Rx
    Part 2: with Megan/Norka shadow 11:06 (my mod: purple banded ring dips)
    Part 3: 5:20 Rx
    Total time 40:58

    Think I’m finally ready to start working Rx dips again.
    Good wod! Thanks Such for coaching!

  7. Mr. Such says:

    Snatch: Doubles and singles, built up to 225#
    Clean & Jerk: Doubles and singles up to 225#
    Front Squat: 3×5 @ 245#

    Great 5:30 class tonight everyone! Looking forward to the beginning of MP Iron Club!!

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