Wednesday, 23 December 2015


MP CrossFit Tulsa 122315

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.

 

Conditioning:

“Very Merry Christmas”

6-person Team (3 male, 3 female)

Part 1:

10 Inch-Worm Push-ups*

…then 3 females perform remainder of 10:00 AMRAP** of:

30 Overhead Squats (95/65)

40 Pull-ups

50 Alternating Dumbbell Snatches (50/25)

60 Wall-Ball Shots (20/14) @ (10/9′)

…while females perform AMRAP, males perform:

Max Calories Rowed

…now rotate, and perform 10 minutes more

 

Part 2:

8 minutes after completion of Part 1, the team has 16 minutes to find:

(00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female)

(05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female)

(11:00-16:00) 4-rep max Deadlift (1 male & 1 female)

 

 

For Scores

Part 1:

Total team AMRAP reps (female reps + male reps)

Total Team Calories Rowed

Part 2:

Total weight successfully lifted

 

*Create a inch-worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once all 6 teammates are linked, begin performing push-ups in unison. Perform these 20 at the beginning of both 10 minute AMRAP’s.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Comments

  1. White Ape says

    Fun WOD! Teamed with Janimal and Speedy
    Part 1:
    260 reps (including 10 IWPU)
    136 calories (including 10 IWPU)
    Part 2:
    105 – Jana snatch
    95 – Speedy clean
    465 – Ape deadlift
    665 – total

    Awesome work team! Great flow through exercises. Lol, need work on IWPU. 😉

  2. Muffin Man says

    Part 1: 394
    Part 2: 329
    Part 3: 1068
    Fun times!

  3. Girl team Sarah, Emma, Courtnie (we need a name, girls):
    Part 1: 171 reps Rx
    Part 2: 134 cals rowed
    Part 3: Sarah DL 185# 4 rep max

    Fun team WOD today!

  4. A very Merry Christmas to my MP family! 🙂

  5. darrenandtara says

    D.
    Partnered with Mrs. Muffin and Manny.
    Wod1. 211
    Wod2. 112 the worm won this round.
    Wod3. Dunno. Think it was like a thousand pounds.

    Fun WOD.

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