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Wednesday, 20 January 2016

19 January 2016 by 8 Comments

MP CrossFit Tulsa 012016

 

Strength:

Deadlift

5   reps @ 60%

3   reps @ 70%

1+ reps @ 80%

 

For max reps @ 85%

 

Conditioning:

Partner WOD*

“Past my bedtime”

1000m Row

80 Wall-Ball Sit-up Throws (12/10/8)*

40 Plate-facing Burpees

200 Double Unders

40 One-arm alternating Kettlebell Lunges (53/35)

80 Wall-Ball Volleyball Throws (20/16/14)

1000m Row

 

For Time

Compare to Wednesday, 08 July 2015

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

 

Post load and reps, time, and experiences to comments

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Partner WOD, Skill

Comments

  1. CourtnieSmith says
    20 January 2016 at 12:37

    SWOD:
    210#, 25# PR

    CWOD:
    Partnered with Bryan.
    25:33
    We modified KB lunges. I did them @ 30# and Bryan did them @ 35#

  2. sflynn says
    20 January 2016 at 13:01

    SWOD: 12 @ 173#
    CWOD: 22:20 with Ape; I mod 25# KB

    I love how we are all so sore from that “non-taxing” workout on Monday! Ha!

    • White Ape says
      20 January 2016 at 22:43

      If I had told people that the WOD was extremely taxing, and that they would hurt for days; most people would have said, “I will be right back”. Haha!!

      Don’t forget you also didn’t do double unders. 😉

  3. darrenandtara says
    20 January 2016 at 20:18

    T.
    Swod. 83# snatch 2 hang snatch. 93# 3 rep ohs
    Cwod. Team Pinkdy. 23:34. Mod 18# kb.

    D.
    Swod 10 @ 270#. Need to breathe more. Bout to pass out.
    Cwod. Team Muffin Stretch aka Super Man.
    19:49. Rx. 34 sec Pr

  4. Muffin Man says
    20 January 2016 at 20:34

    SWOD: gearing up for Fittest
    Part 1: 1 RM hang snatch – 165#
    Part 2: 2 RM C&J to hang C&J – 205#
    Part 3: 3 RM OHS – 185#

    CWOD: 19:49 Rx Team MuffStretch

  5. Balboa60 says
    20 January 2016 at 22:45

    SWOD:
    16 reps @ 285#

    CWOD: 24:44 Rx with The Machine

  6. White Ape says
    20 January 2016 at 22:57

    SWOD:
    14 reps @ 405

    CWOD:
    Partnered with Sarah @ 0845
    22:20, I was Rx, she modified lunges and DU’s

    I also partnered for the SU throws and WB VB throws with Christine @0530, Mark @0630, Gene @1200, Bob @ 1500, and Emma @1730 (WB VB only).

  7. Pinky says
    21 January 2016 at 10:58

    SWOD: gearing up for Fittest
    Part 1: 1 RM hang snatch – 98#. Did regular hang snatch (last week did split).
    Part 2: 2 RM C&J to hang C&J – 128#
    Part 3: 3 RM OHS – 103#- 5# improvement from last week.
    CWOD: team Speenky, 23:34. Mod: 20#KB-being careful for Fittest. We were 2 seconds slower than last time we did this WOD together.

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