Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!
General Warm-up:
Run 600/Row 750
10m Spiders
12 Army T-pushups
14 Half tacos
6 Deep squats
6 Squats w/ ankle stretch
12 Shoulder press w/T’s
10 Pull-ups
Bike 2:00
10m lunges
20m Double waiter walk
10 PVC Passovers
8 Handstand push-ups
4 Low box jumps
4 WOD height box jumps
4 High box jumps
Specific warm-up:
10 Deadlifts @ (95/65)*
7 @ (155/105)
5 @ (205/135)
3 @ (250/165)
*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.
Conditioning:
“Nutts”
10 Handstand Push-ups
15 Deadlifts (250/165)
25 Box Jumps (30/24″)
50 Pull-ups
100 Wall-ball Shots (20/12) @ (10′)
200 Double Unders
Run 400m with weight (45/25)
For time
Compare to Friday, 12 August 2011
Mobility:
Quad smash
Reclined spinal twist
Twisted cross
Post results and experiences to comments
27:43 – mods – hspu w/ ab mat, 205 deadlift, 24” box, 300 singles
27:12
Mods:
Strict HSPU with 1 mat
113# DL
24” box step ups
50 strict PLU (yikes)
14# @ 9’
200 speed skips
1200m bike
THE END
My back is feeling MUCH better. Prolo for the WIN!
Thanks for the shout out Coach!
Yayy for prolo!! So happy you’re feeling better
32:04 Rx
Great WOD although I CANNOT feel my arms!!
Awesome work sis!!!❤️
34:40
Mod plu/hspu