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Friday, 10 July 2015

9 July 2015 by 3 Comments

MP CrossFit Tulsa 071015

 

Conditioning:

Run 600

5 rounds of:

40 Double Unders

30 Sit-up Slammers @ 2m (12/8)

20 Hand-release Push-ups

10 Pull-ups

…then

Run 600m

 

For Time

 

Strength:

Front Squats

5   reps @ 70%

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post time, load and reps, and experiences to comments

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill

Comments

  1. Pinky says
    10 July 2015 at 16:59

    CWOD: 29:46. Mod: red-banded PLUs. Was running late so lost probably 30 seconds having to get a box/bands out.
    SWOD: 4@ 133#

  2. darrenandtara says
    10 July 2015 at 18:59

    CWOD: 27:17 Rx
    SWOD: 3 x 133

  3. White Ape says
    10 July 2015 at 21:56

    Nice Longer WOD. The front squats after were exhausting.
    CWOD:
    23:24 Rx

    SWOD:
    3 @ 315

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