Congrats to all MPCF competitors! Represented MP well this weekend!
Strong Work!
Strength:
Front Squats
5-5-5-5-5
For Max Load
Conditioning:
“Make it a double”
100 Double Unders
Run 600m
25 Pull-ups
50 Burpees
25 Pull-ups
Run 600m
100 Double Unders
For Time
Mobility:
Quad Smash – 2:00/leg
Overhead T-Spine Smash – 2:00
Hip Capsule Stretch – 2:00/leg
Post time and experiences to comments
swod
5 @ 155
4 @ 175
swod
19:45 Rx
98# Front squat
CWOD 19:34
SWOD:
Only rocked out 3 sets (95, 135 & 150…really need to work on my elbow/wrist flexibility)
CWOD:
hit the time cap (20min)
-only had 74 DU’s left to do
Rx
D.
SWOD 5 @ 185
CWOD 19:15. Rx. Burpees took a day and a half.
CWOD 15:40 rx
SWOD:
5 @ 275
CWOD:
14:39 Rx
That was a dosey! Wanted to nap afterwards.
SWOD: 5@205#
CWOD: 17:10 Rx
T.
SWOD 5 @ 103
CWOD 20:44 Rx.
SWOD:3@103#
CWOD: 18:06, mod banded PUs. So slow on the DUs…but getting better.
In other news, I did 4 kipping pull-ups tonight. 2 together and 2 singles. Not much to some but a big deal to me!