Monday, 19 January 2015

MP CrossFit Tulsa 011915

 

Strength:

Back Squats

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

Partner WOD

As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required.

Round 1:

Run 800m*

40 Double Unders

20 Kettlebell Swings (53/35)

10 Handstand Push-ups

 

Round 2:

Run 1600m

80 Double Unders

40 Kettlebell Swings (53/35)

20 Handstand Push-ups

 

Round 3:

Run 2400m

120 Double Unders

60 Kettlebell Swings (53/35)

30 Handstand Push-ups

 

For Time

*Perform each run as 200m sprint intervals.

Similar to Monday, 21 January 2013

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post load and reps, time, and experiences to comments

Comments

  1. csteichen@cox.net says

    We were starting the 3rd round,
    finishing 800m before time was called.
    Ab mat HSPU
    Front squats 103# (i think)

  2. darrenandtara says

    D.
    Swod. 6 @ 255#
    CWod. Partnered with Rhonda.
    Hit the cap on the last 200m run of the 3rd round.
    Decided to finish. 32.55. Rx. Great job Rhonda on Rx hspu.
    First time running in a while and it showed

  3. White Ape says

    CWOD 1:
    Partnered with Mike Jensen at 0845
    Capped, run +81 du of the 3rd rd

    SWOD:
    5 @ 345

    CWOD 2:
    Partnered with Janimal
    At cap, 26 kb’s in
    Went ahead and finished, 27:11 all Rx
    Nice work partner!!

  4. darrenandtara says

    T.
    No Swod. Nursing the hip
    CWod. Partnered with Jamie.
    Finished the 3rd run at cap.
    Finished wod in 28:30ish.

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