Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.
Conditioning:
50 Wall-Ball Shots* (20/14) @ (12/10′)
25 Toes-2-Bar
400m Run with plate (45/25)
For Time (8:00 cap)
*perform max reps 20 seconds on, 10 seconds off until 50 is reached
…Rest 2:00
12-10-8 rep rounds of:
Push Press (135/93)
Alternating Pistols
Calories Rowed
For Time (6:00 cap)
…Rest 4:00
Strength:
EMOM perform 1 rep of:
Hang Squat Clean
Starting weight is 30-35% 1RM.
Add (20/10#) each minute.
(12:00 cap)
Flexibility:
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Seiza – 1:00
10 Side-to-Side Squats
Standing Pancake Stretch – 1:00
2 rounds for quality
Post time, load, and experiences to comments
83# hang squat clean
WOD 1: 8:02 Rx (cap w/ 100M left)
WOD 2: 6:10 Rx
WOD 3: 255# (started at 75#, successful through first 10 lifts)
CWOD 1:
8:04 rx (200m left)
CWOD 2:
6:27
Pistols on 14in box
SWOD:
133#, failed on 10th lift at 143#
1: got through 200 m of the run
2: got through 2 calls of 9 cal row
3: 153# coach made sure I knew it was NOT a pr since it was a squat hang clean and not a clean nor a power hang clean! Burst my bubble
But at least you rang the bell!
1) lacked 30ish yards of run Rx
2) 6:12, PP @ 83#
3) up to 138# (current HPC PR). Missed a set because I was so sweaty I kept dropping the plates when loading them.
CWOD:
Part 1:
7:03 Rx
Part 2:
5:35 Rx
SWOD:
295#
CWOD 1 FINISHED 200m of run with 35# plate, 12# wb at 12′
CWOD 2 Started 8 cal row when timed out, 105# pp, pistols on 20″ box
SWOD worked up to 155#
WOD 1: CAP
WOD 2: CAP
WOD 3: 250#