Conditioning:
MPCF Board WOD
“Annie”
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
For Time
Compare to Tuesday, 02 October 2012
Strength:
Hang Power Clean
5 reps @ 50% 1RM Clean
3 reps @ 60%
1+ reps @ 70%
For max reps at 70%
Mobility:
Lateral Opener – 2:00/side
Posterior Chain Floss – 2:00/side
Anterior Compartment Smash – 2:00/side
For Quality
Post time, load, max reps, and experiences to comments
cond:
8:19 Rx
strength:
4 @ 135#
Annie
7:25 Rx
(15sec off my PR)
All my DU’s were unbroken…need to work on my sit-ups because that’s where I feel I lost time.
140# – 10 reps (Hang Clean)
T.
7:35. Rx 12 @ 63#
D.
9:12. Rx. 10 @ 140#
Annie: 7:21 Rx
SWOD: 9@135#
6:22 Rx. 1 second off pr. Caught on the 30
round.
CWOD:
Annie with 1/2 rep GHD’s….d crack is still whack 🙂
6:34
SWOD:
11 @ 98#’s
CWOD:
No PR today…5:58
SWOD:
7 @ 195
2 mile “fun run” to Hauger Hills – 16:31