Wednesday, 30 July 2014

MP CrossFit Tulsa 073014



Handstand Hold

5 x 30 seconds

Perform 50 Speed Skips after each hold


For Quality




21-15-9 rep rounds of:

Kettlebell Swings (70/53)

Handstand Push-ups


Run 200m


For Time




Hold Couch Stretch, 2:00/leg

Hold right leg split, 2:00

Hold left leg split, 2:00

Hold Couch Stretch, 1:00/leg


For Quality



Post time and experiences to comments


  1. Made it 1 rep into the 9’s within the 15 min. and that was only with a 53# KB. The HSPU were a little more rough this morning than usual…

  2. RhondaG says

    35# KB
    HSPU w toes in box

    Shoulders were tired from handstand holds to start.

  3. 11:28 rx

    Used the 55lb know first round…complete accident

    Thanks for catching that coach! Was pretty sure u would have let me go the rest of the WOD with it…so thanks for throwing me a bone! Lol I need all the help I can get!

  4. 14:32 Rx ran one round but it was raining a lot. Rowed final two rds. HSPU kicked my tail. Also did yesterday’s lift and got to 143#

  5. says

    35# KB
    ab mat HSPU

  6. White Ape says

    10:24 Rx
    Rowed all rounds due to rain

  7. Kelsey says

    Held all 5 HSPU x30s without falling out.

    35# KB
    HSPU modified with ab mats, last set unbroken
    Ran in rain.

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