Saturday, 24 October 2015

MP CrossFit Tulsa 102415



MPCF Partner Board WOD

“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD


200 meter Shuttle Sprints x 6


4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups


200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)


120 meter Human Wheel Barrel


For Time

Compare to Saturday, 04 April 2015


This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.


Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side



Post time and experiences to comments


  1. Muffin Man says

    “Giddy Up”

    27:29 Rx with Super Strech. Rough WOD for MM today..

  2. Giddy Up with Christa. 36:13. Rx for me, Christa modified T2B and HSPU.

  3. White Ape says

    “Giddy Up” with Speedy
    24:29 Both Rx
    Nice work Speedy!!

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