On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism
Conditioning:
“Rock’em Sock’em”
50 Double Unders
50 Sit-ups
500m Row
40-meters Burpee Broad Jumps
40 Sit-ups
400m Run
30 Pull-ups
30 Sit-ups
300m Row
20 Ring Dips
20 Sit-ups
200m Run
10 Strict Handstand Push-ups
10 Sit-ups
100m Row
For Time
(20:00 cap)
Strength:
Jerk
3-3-2-2-1-1
For max load
Flexibility:
Knees-to-traps – 1:30
Elevated Cat- 1:30
10 reps 2 pike/2 squats
Standing Pike – 1:30
Kneeling Achilles – 1:00/side
Butterfly – 2:00
Post time, load, and experiences to comments
CWOD:
21:06
kipping hspu
SWOD:
155#
(i was tired)
CWOD: done with 20 RDs at 20min cap, but finished out at 25:25: mods, 50 SU (just getting back into jump rope so starting small), row conversion for each run, 20 SQ and 20 PU for 40m burpee broad jumps, banded PLU and RDs, HSPU 2 ab mats
SWOD: worked up to 85%, didn’t want to push leg.
For Coach’s roll: Katie, Debbie, Brian, Me
Good class. CWOD was tough!!
CWOD 20:45 to finish thru 200m run, singles not doubles on JR
SWOD 135# split jerk
Thanks to Muff for the jerk technique! Fixed some issues with my footwork for me.
20:36 (Lacked 36 reps at 20:00 cap). Mod: purple banded ring dips.
Jerk: 145# (5# PR)
CWOD: Cap + 16 = 20:16 Rx
SWOD: 225# felt tired on those
CWOD: CAP
SWOD: 245#
My experience was not the best on the jerk. Just felt heavy.
TIME CAP: Finished through 5 ring dips.