Congrats to the MP Masters and Scaled teams. Job well done!
Strength:
Front Squats
5 reps @ 70%
3 reps @ 80%
1+ reps @ 90%
For max reps @ 90%
Conditioning:
“Row in, Blast out”
1000m Row
…then
3 rounds of:
9 Ring push-ups
15 GHD Sit-ups
21 Box Jumps (30/24″)
…now
15 Body Blasters
For Time
Compare to Monday, 13 October 2014
Flexibility:
15 Sit-ups to Pike
Pike Stretch – 2:00
15 Sit-ups to Straddle
Straddle Stretch – 2:00
Post load and reps, time, and experiences to comments
SWOD:
5@175#
CWOD:
17:09 Rx
SWOD 6 @ 93#
CWOD 18:02; mods: 20″ box jumps; green and red banded plu; knees to chest
Congrats to those in the competition!!
SWOD: 3 @ 90% (270#)
CWOD: 15:09 Rx
SWOD: 2@124#
CWOD: cap – 5 K2E Rx. Caught a shin on box jumps so that cost me a few seconds of stun 🙁
Correction: my final 2 FS were at 138#. My pause squats were at 124#.