Wednesday, 21 January 2015

MP CrossFit Tulsa 012115

2015 CrossFit Games registration is open @ games.crossfit.com

 

Conditioning:

Part 1:

Perform 5 rounds for time of (6 minute cap):

30 Double Unders

15 Shoulder-2-Overhead (95/63)

 

…Rest 1 minute

 

Part 2:

Perform 2-4-6-8-10-12 rep rounds of (6 minute cap):

Alternating Kettlebell Snatch (45/25)

Knees-2-Elbows

 

…Rest 1 minute

 

Part 3:

Perform for reps (6 minute cap)

20 Squat Cleans (145/93)

With remaining time, max rep ring dips

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post time and reps for each part, and experiences to comments

WODs courtesy of Fittest in OK III

Comments

  1. Part 1: 3 rounds + 38 reps 53# S2O
    Part 2: 4:15 18#KBS
    Part 3: 20 squat cleans at 53# + 10 ring dips

  2. 1: 2 rds +40
    2: through 10’s
    3: 115# squat cleans – 10 ring dips

  3. darrenandtara says

    D.
    All Rx.
    Part 1. 6 short of the full 5 rounds. Poor DUs.
    Part 2. Done in 5:00.
    Part 3. Done in just under 5:00 I think + 11 ring dips. The last half were real heavy.

    Good wod.

  4. White Ape says

    Part 1:
    5:11 Rx

    Part 2:
    3:56 Rx

    Part 3:
    3:44 Rx+ (cleans at 195)
    20 dips

    This is a much more tiring WOD than what it looks like.

  5. darrenandtara says

    T.
    Part 1. 5 s2o on the 5 h round. 55#
    Part 2. Done at 5:30ish. 20# kb
    Part 3. Done at 3:00ish. 32 banded dips. 55#.

    Still nursing hip.

  6. gwilkins19 says

    Part 1: 6:13 Rx
    Part 2: 5:32 Rx
    Part 3: 11 Ring Dips

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