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Monday, 28 April 2014

27 April 2014 by 4 Comments

 

MP CrossFit Tulsa 042814

 

Skill Work:

Practice for 10:00

Kipping Toes-2-Bar Progression 1

Kipping Toes-2-Bar Progression 2

 

For Quality

 

 

Strength WOD:

Front Squat

5 reps @ 60% 1RM

3 reps @ 70% 1RM

1+ reps @ 80% 1RM

 

For Max Reps

 

 

Conditioning WOD:

Complete as many rounds as possible in 10:00 of:

10 Deadlifts (225/150)

8 Box Jumps (24/20″)

18 Shoulder Touches

 

For Score

 

 

Mobility WOD:

Banded Elbow Extension – 2:00 each arm

Banded Heel Cord – 2:00 each leg

 

For Quality

 

 

Post max reps, score, and experiences to comments

Filed Under: AMRAP, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility, Skill, Strength/Speed

Comments

  1. Jana says
    28 April 2014 at 09:10

    SWOD:
    16 @ 113#

    CWOD:
    5+32 rx

  2. White Ape says
    28 April 2014 at 10:48

    WOD’d with the 0845 class.

    SWOD:
    12 reps @ 245

    CWOD:
    5 rds +15 reps
    Rx+ (30″ box)

    Nice work on mobility and skill.

  3. Susan says
    28 April 2014 at 12:48

    SWOD: 93# x6 reps

    CWOD: 5rds + 10 reps
    14″ box jumps
    123# DL (masters Rx)
    Shoulder touches with toes on tires

  4. Balboa60 says
    28 April 2014 at 13:48

    SWOD:
    155# x 5reps

    CWOD:
    4rds + 4reps

    205# DL
    24″ box
    Shoulder touches w/ toes on tires

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