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Monday, 23 September 2013

22 September 2013 by 8 Comments

MP CrossFit Tulsa 092313

Anarchy in the OK team

 

Strength WOD:

Shoulder Press (15 minute cap)

Warm-up 10, 8, 6 gradually increasing weight, then

5 reps @ 40% 1RM

5 reps @ 50% 1RM

5 or more reps @ 60% 1RM

 

 

Conditioning WOD:

Run 400m

5 rounds of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

…then Row 500m

3 rounds of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

…then Run 400m

1 round of:

7 Handstand Push-ups

7 Box Overs (24/20″)

7 Back Extensions

 

For Time

 

 

Post time to comments

Compare to Wednesday, 19 September 2012

Filed Under: Hybrid, Lifting, Strength/Speed

Comments

  1. RhondaG says
    23 September 2013 at 06:40

    23:01
    HSPU w 2 Abmats

  2. Chad says
    23 September 2013 at 07:47

    25:44 RX

  3. Balboa60 says
    23 September 2013 at 14:09

    22:09 Mod: HSPU on tires

  4. jboone says
    23 September 2013 at 17:16

    27:46 RX

  5. Robert says
    23 September 2013 at 20:16

    23:32 rx

  6. gwilkins19 says
    23 September 2013 at 22:27

    19:10
    MOD HSPU on 30” box

  7. Jana says
    24 September 2013 at 08:07

    20:25 rx

    HSPU were a duzy!

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