Monday, 07 July 2014

 

MP CrossFit Tulsa 070714

 

Skill:

Hinge Rows

5-5-5*

Elevated Rows**

5-5-5*

 

For Quality

*Between sets, perform 20 Double Unders

**Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.

 

 

Conditioning:

Every minute on the minute (EMOM), for 7 minutes, perform:

10 Overhead Squats @ 50% 1-rep max*

 

rest for 7 minutes, and then do…

 

21-15-9 rep rounds for time of:

Kettlebell Swings (53/35)

Handstand Push-ups

Burpees

 

For Quality and Time

Compare to Tuesday, 16 July 2013

 

 

Flexibility:

Forward Fold with Twist – 1:00

Low Lunge Twist – 1:00

Lying Hip Capsule – 1:00

 

2 rounds for quality

 

 

Post OHS weight, time, and experiences to comments

Comments

  1. Christian Steichen says

    Success at EXACTLY 50%

    11:36
    Rx

  2. schumer says

    ohs:
    85#

    wod:
    timed out at 14:00
    2 rds +2reps Rx

  3. Balboa60 says

    OHS:
    Started strong and then slowly deteriorated 🙁
    95# – 10, 8, 7, 6, 5, 5, 5

    CWOD:
    11:41
    Mod: HSPU on boxes (24″ stacked on top of a 30″ box)

  4. White Ape says

    Success at 135 (55%)
    Shoulders and legs were a little pled after that.

    8:32 Rx

  5. EMOM complete at 55% @ (77# + 1lb)…yea that counts! LOL

    CWOD
    9:52rx? Def under 10 min….

  6. gwilkins19 says

    EMOM success at 70# (51.85%)
    CWOD not success with only 1 complete round + 24 reps

  7. Kelsey says

    10:57 mod OHS just with 12# weighted bar to work on form, HSP with ab pads, 30# KB. All rounds completed.

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