Conditioning:
MFFL Workout 1.1
Complete as many rounds as possible in 30 minutes of:
1 Bear Complex (165/105)*
1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups
10 Box Overs or Step Overs (24/20″)
15 Wall-Ball Shots (20/14) @ (10/9′)
For Score
Compare to Wednesday, 06 August 2014
*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.
Mobility:
Olympic Wall Squat – 2:00
T-spine – 2:00
Quad Smash – 2:00
For Quality
Post score and experiences to comments
10 rds
135# bar all 10 rds
c2b
I finished today.
Not fractional plates to go around so my bar weight was off the whole time.
Ring MU
Fun workout!
5+1 mod
93#
12″ box walk overs
5PLU mod
Masters Fantastic Friends League 1.1: 14 + 1 Rx
Ring MUs
Great workout!
10 rounds + 17 reps
10+4 (bear + 3 PLU). Mod: started at 103#, blue-banded PLU. My first time doing the Bear Complex. Struggled for the first three heavy lifts on the push press from back position.
Thanks for coaching, Christian (despite whatever Grant says)
T
9 Rds. Mod -started at 100; not enough 5 and 2.5 weights so used same weight for 2 Rds and reduced weight by 10 except started reducing weight on Rd.2 (Rd. 2 & 3 @ 90; 4 & 5 @ 80, etc.)
PLUs for MUs
Also thought Box Jumps and Wall balls were same count and did 15 box jumps for 2 Rds. I was a mess tonight.
15 rounds +21 reps Rx
decreased by 10 lbs every other round
13 rounds even RX
1 rd and some change less then last time.
I remembered over half way through that i did step overs last time. MUCH faster.
But I am happy because my c2B were rocking tonight! Super happy with that!