Two little kids playing on the playground.
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
Compare to Monday, 09 February 2015
Strength:
Ground-to-Overhead-to-3 rep Overhead Squat
Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First rep cannot be a snatch. Must get overhead and pause at the top before starting OHS’s.
Mobility:
Super Front Rack – 1:300 each arm
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30 each leg
Post time, max load, and experiences to comments
Helen oh Helen:
9:41rx
4 sec PR…I will take it. 🙂
Nice work everybody!
CWOD:
9:27 Rx
is a PR
SWOD:
3 @ 135#
(the CWOD wore me out)
CWOD: 15:59; mods: row 500 ( sore Achilles) ; 30# kb, green and purple banded plu (may be time to move to just green)
SWOD: 3 @ 68# (more than previous 1 rm! Woohoo!)
D.
Helen. 10:42. 25 sec PR. Went unbroken until last set of plu.
Swod. Got 165#. There’s more there but not today. Tough lift to control when tired.
9:38 Rx
3 @ 95# (back was lit up from last night’s deadlift fiasco and all the KBS today)
Thanks Jana! 🙁
CWOD:
“Helen”
8:17 Rx
6 second PR!
SWOD:
I was toast after Helen, and the heavy DL’s last night.
Got 3 reps at 215#
CWOD: 12:12, mod: blue band. 9 second PR with less bands on PLU.
SWOD: 3@83#. First time doing full squats since my injury so didn’t try to go any heavier.