Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas
Conditioning:
Pick a MPCF Board WOD
Which ever you picked 2 weeks ago, do the opposite this week!
“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
1 rd 33 min
Jumping pu 20 plus 35lb plate
10 rx hrpu 40 knee hrp 25 knee pu
Cindy
15+6 reps RX
Not a PR but I’m pretty happy with this result.
NTS break PU early. Started doing all 10 and by round 11 was doing singles
Also had completed 9 Rnds at 10 min. The PU’s def slowed the pace the second half.
Did this at home.
Cindy 13+20 Rx. Not my best-coming back from vacay is rough. Agree with Rhonda- need to break up PU from beginning.