Conditioning:
MPCF Board WOD
“Annie”
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
For Time
Compare to Wednesday, 13 August 2014
10:00 Cap
…Rest 5:00
Strength:
Snatch Grip Deadlift
4 reps @ 25% 1RM DL
4 reps @ 35%
4 reps @ 45%
4 reps @ 55%
For Quality
12:00 Cap
…Rest 3:00
Run 600m
Rest 2:00
Run 400m
Rest 1:00
Run 200m
For Time
Flexibility:
20 PVC Passovers
T-spine mobility – 2:00
10 Skin-the-Cats
Hip Capsule – 1:30/side
Post times, weights, and experiences to comments
CWOD:
7:30 Rx
SWOD:
4 @ 205#
Speed:
7:09
Snatch grip DL @ 60%. 135# x4
Annie 10.01 yikes I need to practice SU
Oh Annie….bring on the CF crack! 🙁
6:19 on Annie 2 sec PR. I’ll take it!
Snatch grip DL feels weird
Ran slow and got the rest time wrong.
“Annie”
5:51 Rx
18 sec shy of PR.
SGDL:
4 @ 285#
Sprint time:
4:22
Strong work on all the Annie PR’s today!
Annie: 6:22 Rx (25 second PR)
SWOD: 4 @ 235#
Run: 4:03
SWOD 2: Hatch Squat Cycle W5D1 – incomplete – bar felt very heavy tonight. Failed on set of 4 at 90% of 1RM BS but finished. Failed on set of 4 @ 80% of 1RM FS and then could not get 1 rep on final set of 3 @ 90% of 1 RM FS. Felt sluggish and could feel the left knee diving in. Focus on that.