Monday, 03 October 2016

mp-crossfit-tulsa-100316

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

Comments

  1. 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.

  2. 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!

  3. Skill: 1:35.3 (PR)

    Part 1: Cap +3 Rx
    Part 2: Cap + 3 Rx
    Part 3: Cap +2 Rx

  4. Mr. Such says

    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

  5. darrenandtara says

    T
    500 Row: 1:57.5
    WOD1: 3:27 Rx
    WOD2: 1:59 53#
    WOD3: 4:00 53#

Speak Your Mind