Tuesday, 26 May 2015

MP CrossFit Tulsa 052615

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

Comments

  1. schumer says

    SWOD:
    115#

    CWOD:
    Burpees/ Rd
    12
    12
    12
    8
    4
    4
    8

    Rx

  2. darrenandtara says

    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.

  3. 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!!!

  4. darrenandtara says

    T.
    Swod. 55#.
    CWod. Did 20 total last round. Mod 35# kbs.

  5. White Ape says

    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.:)

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