Great Memorial Day WOD with the MP-Vertical family!
Conditioning:
Every 3 minutes on the minute for 24 minutes perform:
200m Run
3 Wall-Climbs
12 Sit-ups
8 Burpees
For Score
Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.
Strength:
Back Squats
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
Burpee Challenge:
Day 115
Mobility:
Olympic Wall Squat – 2:00
Overhead Distraction – 1:30/side
Hip Capsule – 1:30/side
Post score, load and reps, and experiences to comments
Started out with 150 burpees for time, because why not. 12:51
CWOD: minus 18 burpees, 250m row instead of run (that was seriously toasty!!)
SWOD: 8@ 85% (115#)
News flash: my leg is feeling AWESOME today! Woohoo!!!!!
CWOD 11
SWOD 165 x 5
CWOD: did 4 rounds. Took a round off between.
SWOD: 5 @ 295#
Ran Hauger Hi (2miles)
SWOD: 5@85% 176#
My body is toast
CWOD: score is 10! Did all 8 rds in the 3 mins.
SWOD: 7 reps @ 188#. Need to work in full depth.
Ran Hauger Hi with Jana
SWOD:
5 reps at 335
Burpee Challenge:
229 burpees complete
Burpee current!
NO CWOD for me today. Body is exhausted from the 2 Hero WODs these last three days!
Ran 3.5 miles at lunch. Shoulders are still so sore they felt like my arms were falling off my body.
15.3 mile bike ride.
154 burpees to be burpee current.
CWOD: 15
SWOD: 7 reps @ 250 lbs (85%)