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Friday, 17 July 2015

16 July 2015 by 4 Comments

MP CrossFit Tulsa 071715

 

Strength:

Front Squats

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

Partner WOD:

6 x 200m Run Sprints

50 Burpees

4 x 250m Row Sprints

30 Knees-2-Elbows

2 x 75 Double Unders

10 Muscle-ups

 

For Time

 

Mobility:

Olympic Wall Squat – 2:00

Lateral Opener – 2:00 per side

Hip capsule – 2:00 per side

 

 

Post load and reps, time, and experiences to comments

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

Comments

  1. Muffin Man says
    17 July 2015 at 13:48

    CWOD: 16:38 (I did ring MUs and John worked on the rings as well) – strong work John Boone!
    SWOD: 3 @ 255# – gotta focus on staying through the heels

  2. darrenandtara says
    17 July 2015 at 15:08

    Tarren. 15:40. T. Mod box MU.
    Rest day on lifts.
    T. Worked walking HS. Got 4
    D. Worked ring MU. Got 5 unbroken. Finally let the kip do some of the work.

  3. Pinky says
    17 July 2015 at 19:41

    20:19 with Krista, mod: red banded PLUs/banded dips for MUs.
    3@133# (I got 4 but last one didn’t feel low enough)
    Also got my first unassisted ring dip x2 (not connected)

  4. White Ape says
    17 July 2015 at 22:36

    SWOD:
    4 reps @ 315

    Rested otherwise

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