Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas
Conditioning:
Partner WOD
24-20-16-12-8 rep rounds of:
Sit-up Slammers (12/8) @ 2m
Kettlebell Swings (72/53)
Alternating Partner Pistols
Calories Rowed
For Time
(15:00 cap)
*Equal work required
Strength:
MPCF Board WOD
Max load for 1 round of 5 cycles of:
Bear Complex*
*Clean to Front SQ to Push Press to Back SQ to Push Press
Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.
Flexibility/Mobility:
Side Straddle – 1:30/side
Butterfly – 1:30
Elevated Cat Stretch – 1:30
Post time, max load, and experiences to comments
14:25 Rx with Coach
I had to use 55# KB
Bear 90#
CWOD: 16:40 w/Norka. I did RX/Norka mod
Bear complex: 88#
Mod 35# KB my back couldn’t make the 45#
Worked on PLU instead of Bear
You gals did great today! Fun times!
PS: why does the back of my head hurt? Haha!