Conditioning:
MPCF Board WOD
“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
For Time
Compare to Monday, 19 October 2020
Skill:
1:00 Max reps barbell Z-press (45/33)
2:00 Rest
3 sets for max reps
Post results and experience to comments
6:08rx
Z press 42 (19/15/14)
4:05 rx – 42 second pr! 3:30 faster than my on boarding 2 years ago.
Pace on row was 1:38.8 at 6.5 damper. Next time try to shave a few seconds here. Took little breaks on last two sets of squats. Need to push through that better. I think I can break 4 min.
5:16 scaled–1:39 PR!
Z press 59 @22# (22/20/17)
4:56 Rx, 6 sec slower but first time doing it in new space so travel distance could have affected that. Row pace 1:51. PU harder this time than last time. :-/
Z-presses, love these! 67 Rx
AWESOME PRs everyone!!!
6:55 Rx
15
19
20
Total: 54
5:05 rx
21 per rd x 3 rds
6:45 scaled (push up and plu progressions)
Definitely improved this one! I just need to keep breathing and forget about resting until it’s over. My row felt great, started out at my 500 m pace @ 1:55 and ended up slowing down to 2:00-2:04 towards the end of it.
Z press 33# – 15+17+16 total 48
4:03 Rx
Felt good going through new setup. Need to push it harder in the squats when leg gets 100%. Also speed up a little in the su’s!