Wednesday, 08 January 2014

MP CrossFit Tulsa 010814

 

Main WOD:

“Skippin’ Town”

90 Speed Skips

60 Sledge Swings (10/8)

30 Slammers (12/8)

10 Parallette Pass Throughs

 

4 rounds*

 

…then 50 Burpees*

 

For total time

 

 

Strength WOD:

Clean & Jerk (20 minute cap)

Warm-up 6, 4, 2 gradually increasing weight, then

1 reps @ 70% 1RM

1 reps @ 80% 1RM

1+ reps @ 90% 1RM

 

 

Post WOD time and max reps at 90%

*If doing Strength WOD, only perform half of Main WOD. Then do Strength

Comments

  1. Christian Steichen says

    1 rep @ 102% 1RM 😉
    Pr
    Fun lifting with Chad and Danny this morning! Thanks for the support everyone!

  2. 2 Rds + 25 burpees
    12:20 RX

  3. dscroggins says

    11:26 for 2 RDS+25 burpees
    3 reps at 160 lbs on clean and jerks

  4. 10:??
    Kept weight light at 85# and worked on learning split jerk. Don’t have it down yet.

  5. Balboa60 says

    I need some cardio in my life so I rocked out the 4rds + 50burpees:)

    28:54 Rx

    Fun WOD!!

  6. 32:06
    4 rounds

  7. gwilkins19 says

    11:51 Rx 2 rounds and 25 Burpees
    3 reps @ 165#

  8. 12:05 rx 2rds
    10 or 11 90 @ 115

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