MP was represented well at the Memorial Day WOD.
Strength:
Hang Squat Snatch to 2 Overhead Squats
1-1-1-1-1-1-1-1-1-1
For max load and quality
Conditioning:
Every 3 minutes for 21 minutes perform:
200m Run
6 Handstand Push-up
9 Kettlebell Swings (70/53)
12 Burpees
For quality and score*
*Score is max number of burpees complete on last round.
Royal Burpee Challenge:
Day 109
Mobility:
Hip Capsule – 1:30/side
Overhead w/ External Rotation Bias – 1:30/side
Quad Smash – 1:30/side
Post load, score, and experiences to comments
SWOD:
115#
CWOD:
Burpees/ Rd
12
12
12
8
4
4
8
Rx
D.
Swod. Started working split snatch. Much more comfortable. Long way to go but felt more natural and stable. Ran out of time at 120#. Good weight to practice on.
CWod. 4 rds Rx. Dropped to 53# kbs last three rounds. Only got 9 burpees in round 6 and 8 in round 7. The 70# kb is a beast.
Anything feels brutal after that memorial day wod but this was tough all on its own.
SWOD: 99# I need work. :/
Cwod:
19 burpees total rx….
Then..
5x3x1+
9’reps at 157#
Thanks for sharing the suck with me coach!!!
T.
Swod. 55#.
CWod. Did 20 total last round. Mod 35# kbs.
SWOD 1:
175 lbs
CWOD:
23 Burpees on final round , Rx
SWOD 2:
5, 3, 1+
9 reps at 293
Thank Jana for “making” me do the extra.:)