Conditioning:
MPCF Board WOD
“Giddy up”
50 Burpee buy-in (as a team, 25 each) for time
After team is done, rest 3 minutes then start the main WOD
First…
200 meter Shuttle Sprints x 6
Next…
4 rounds (alternating partners each round, 2 rounds each):
12 Toes-2-Bar
12 Handstand Push-ups
Then…
200 meter Rowing Sprints x 6
Followed by…
4 rounds (alternating partners each round, 2 rounds each):
12 Pull-ups
12 Overhead Squats (95/63)
Lastly…
120 meter Human Wheel Barrel
For Time
Compare to Saturday, 11 October 2014
Notes:
This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheel barrel is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheel barrel” for 60m.
Mobility:
Hip Capsule – 2:00/side
Overhead w/ External Rotation Bias – 2:00/side
Quad Smash – 2:00/side
Post time and experiences to comments
My lucky day again!!
Partnered with Rhondamama!
30:20
All Rx except Rhonda “had to” use a 2″ spacer on hspu. Next, RX!!!
32:36 Rx – partnered with Darren. The struggle was real on the OHS for both of us!
Struggle is the nicest way to say what really happened to me. There were no winners today between me and my enemy. Only a bruised ego and wrecked shoulders. Need to work form on that lift.
T.
Partnered with Kelsey. 32:31.
Mod ab mat on HSPU.
Great work everybody!
Glad to have the Janimal back with us!!
Partnered with Tara. 32:31
Mod: HSPU with ab mats, some kipping/some banded PLUs, 43# OHS due to 22-mile long run the next day.