Tuesday, 15 December 2015

MP CrossFit Tulsa 121515

 Skill:

Rower Stroke Work 

10 Hard Pulls, 10 Slow Pulls*

15 Hard Pulls, 15 Slow Pulls

20 Hard Pulls, 20 Slow Pulls

15 Hard Pulls, 15 Slow Pulls

10 Hard Pulls…finished

 

For total meters pulled

*Hard Pull = maximal torque on each pull, no set s/m

Slow Pull = soft, non-distinct pull, no faster than 3:00/500m pace, or more than 15 s/m

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

Compare to Monday, 15 December 2014

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post total meters, time, and experiences to comments

Comments

  1. CWOD:
    14:54 Rx

  2. 1216 total meters rowed
    CWOD: 15:23, Mods: singles for DU, HSPU w/ 1 ab mat

  3. CourtnieSmith says

    1134 meters rowed
    CWOD: 16:00 hspu w/ 1 ab mat

  4. Forgot to check the meters rowed but that was a great drill.

    Cwod
    12:01rx I need to get working on.those DUD.s

  5. darrenandtara says

    D.
    Rowed 1682.
    Cwod. 12:54. Went pretty good until rooster hit me.

  6. Didn’t note m rowed
    16:08 or 16:18 on CWOD

  7. White Ape says

    Skill work:
    1422m, great work on pulls

    CWOD:
    8:53 Rx
    1:10 PR from last year!

  8. Muffin Man says

    Unsure

  9. Rowed 1064m.
    19:26 Rx. I am super sore and my arms were not cooperating. This was a struggle.

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