Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed.
Skill:
500m Row
For Time
…rest 8:00, then…
Conditioning:
Part 1:
For Time (4:00 cap):
16 Alternating Overhead Lunges (45/25)
30 Thrusters (75/45)
15 Ring Dips
…rest 1 minute, then…
Part 2
For Time (2:00 cap):
16 Alternating Overhead Lunges (45/25)
12 Power Snatches (95/65)
3 Double Burpee Pull-ups
…rest 1 minute, then…
Part 3:
For Time (7:00 cap):
16 Alternating Overhead Lunges (45/25)
15 Shoulder to Overhead (115/75)
12 Jumping Squats
9 Overhead Squats (115/75)
60m Farmers Carry (70’s/53’s)
This WOD is a solo variation of “The Hero’s Gambit” from the 2016 Battle at the Ballpark team finals. There will be a partner and team option available at the gym if you wish to participate in the actual event setup.
Mobility:
Couch Stretch – 1:30/side
Sink Mobilization – 2:00
Posterior Chain Floss – 1:30/leg
Elevated Cat – 2:00
Post times and experiences to comments
500m row: 1:49.2 (faster than last time but need to pull all the way through last last meters)
Part 1: 3:38 (15# lunges, banded RDs)
Part 2: didn’t get to burpee PLU
Part 3: on OHS at cap but finished out. Those OHS were killer!
I was mad after my row so it kinda affected my attitude. Had some bad language too. Sorry folks. Did my burpees.
Also, congrats to all the Battle competitors!! You all rocked it and it was so fun to watch!!
Skill WOD 1:45.5
CWOD 1 3:50 thruster 75#
2 cap at 4 snatches 80#
3 cap 25# lunges, 95# S2OH, 65# OHS, cap at 40m carry
Quads are tight! Most painful wod I’ve done since May!
Skill: 1:35.3 (PR)
Part 1: Cap +3 Rx
Part 2: Cap + 3 Rx
Part 3: Cap +2 Rx
500m Row: 1:36.9
Started a little too fast
WOD 1: 3:47 Rx
WOD 2: 1:43 Rx
*Did 3 muscle ups
WOD 3: 5:04 Rx
T
500 Row: 1:57.5
WOD1: 3:27 Rx
WOD2: 1:59 53#
WOD3: 4:00 53#