0845 class is canceled. Sorry for any inconvenience.
Conditioning:
MFFL WOD 2.1 and MPCF Board WOD:
“Grace”
30 Clean & Jerk*
For Time
Compare to Wednesday, 14 May 2014
*These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack position before going overhead.
Weights Rx’d as follows:
Age 49 & below: (135/95)
Age 50-54: (125/85)
Age 55-59: (115/75)
Age 60-64 (90/55)
Age 65+: (55/35)
Scaled weight for all ages 64 & below: (85/45)
Skill/Strength:
After “Grace” is completed, pick 1-3 skills or lifts for “Skill Sheets”
Practice for 10-15 minutes
For Quality
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
Post time, weight used, skills worked, and experiences to comments
My head was not in this workout and my time shows it.
7:12 @ 75#
5:11 @ 85#
T.
2:58 @ 55#
D.
3:38 Rx.
First time for both of us on Grace so PR’s. Need to work on holding form in the middle reps.
3:22 Rx
20 second PR
Grace: 4:39 Rx (3:03 PR!)
Wow. Huge PR. Congrats.
Grant you have been throwing up some HUGE PR’s lately! Nice work friend! 🙂
1:32 Rx
3 second PR
Great job today everyone on your PR’s!
T.
2k row 9:04.