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Friday, 22 January 2016

22 January 2016 by 8 Comments

MP CrossFit Tulsa 012216

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

 

…Rest 8 minutes

 

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Filed Under: AMRAP, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Mobility

Comments

  1. schumer says
    22 January 2016 at 10:43

    1) made it through round with 3 squat cleans @ 155#. 48
    2) 1 rd + through GHD’s. 150 Rx

  2. sflynn says
    22 January 2016 at 13:24

    Part 1: score 57, ended @ 80#
    Part 2: got through 3 HSPU in 3rd round; mods: HSPU w/ 1 ab mat and towel, ppts on 14″ boxes. (those are HARD for me!); Did do all the DU though!
    Another good one!!
    Happy Birthday Coach!

  3. RhondaG says
    22 January 2016 at 14:07

    HAPPY BIRTHDAY COACH JIMMY!

  4. Muffin Man says
    22 January 2016 at 15:11

    Part 1: 13 Squat Cleans @ 185#
    Part 2: mobility

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