Conditioning:
Pick a MPCF Board WOD
“Riddick”
1000m Row
100 Sledge Swings (10/8)
75 Hand-Release Push-ups
50 Kettlebell Swings (35/25)
25 Pull-ups
…now reverse it!!
For Time
Compare to Monday, 11 March 2013
OR…
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For Time
Compare to Friday, 10 May 2013
Mobility:
Twisted Cross – 1:00/side
Hip Capsule – 1:00/side
Quad Smash – 1:00/leg
Sink Stretch – 2:00
Post time or score, and experiences to comments
Riddick 40:01
I finished. 20#KBS. 8# sledge. Banded PLU. Various HRPU modifications
Rod dock
42:41 RX
Way slower than my last effort
My grip just wasn’t there today in the second round and those pushups were the devil!!
Cindy: 15rds, 450 reps
KG: Cindy: 362 mod pullups/pushups
Cindy: 306 Rx
Cindy: 297 RX 12 squads into round 10 (last 5 PLU banded bc I ripped both hands)
Riddick 42:02 rx
Riddick 35:06 Rx. WOOF.