Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF.
Conditioning:
In support of my good buddy, Happy 41st Birthday Doug!
“DECKER”
D* – 1 Round of ‘Diane’
21 Deadlifts (225/155#) 21 HSPU
E – 1 Round of ‘Eva’
800m Run/30 KB Swings (70/55#)/30 Pullups
C – 3 Rounds of ‘Cindy’
5 Pullups/10 Pushups/15 Air Squats
K – 1 Round of ‘Kelly’
400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#)
E – 1 Round of ‘Elizabeth’
21 Cleans (135/95#)/21 Ring Dips
R – 1 Round of ‘R.J.’
800m run/5 Rope Climbs/50 Pushups
*Between each Letter perform 41 DU
For Time
(41:00 cap)
WOD courtesy of Vertical Limit Fitness
Mobility:
Olympic Wall Squat – 2:00
Sink Mobilization – 2:00
Hip Capsule – 1:30/side
Barbell Shoulder Smash – 1:30/side
Post time and experiences to comments
H.O.L.Y. S.M.O.K.E.S. W.H.Y. C.O.U.L.D.N.T. Y.O.U. J.U.S.T. S.P.E.L.L. D.O.U.G.
It’s better than SCAVONA
I’ll be riiiiiight back…
DECKER…YIKES!!
40:00 cap
completed thru 600 meters of R.J
83# Deadlift
HSPU on box
25# KBs
16″ box jump
8# WB
53# Clean
Ring Dip w/pink band
Mod Squad version was toasty enough for this girl. By the time I got to my box jumps I was sucking air.
71:53 rx… why?
Why? Why didn’t you stop at the cap? Do you stay on the bull after 8 seconds for kicks?
69:10
Hspus w/ 2 ab mats, step ups on 20inch box, ring dips w/ red band, plus instead of rope climbs
Ugh so clearly this is something where jimmy doesn’t enforce a hard cap…
Me and Bradley just chose to torture ourselves and finish it. Everybody else quit at the cap lol
Capped 11 reps into elizabeth
Scaled 205# DL, 115# clean, singles 3 to 1 JR
And 20″ box jump
52:35 Rx
That was a true suckfest
48:59. Rx.
Doug is not my friend anymore. Jana, your on thin ice.
I know I know, guilt by association
46:20rx at vertical. I have to say when I woke up
This morning and saw the MP post was the first time is saw the Wod. I know I would probably lose some friends on Doug’s behalf
I knew doing it at vertical on The flat would be “legit” to use Doug’s words and it helped!
That last 800 was a terrible experience. I basically fell down the hill and walked the rest.
Well that was awful.
66:57. Mod: 123# DL, purple banded dips. Rope climbs took forever-haven’t done them since my comp this summer. Had one good rep, one near- success, and two solid attempts. Grip was toast.
this easily qualifies as the longest wod I have ever done behind Murph. Happy freaking birthday Doug…
That was ROUGH!
I was exhausted, and still am!
36:07 Rx at Vertical
I do think it is funny that both Stretch and Pinky were asking “Why/” and discussing me not enforcing the cap; but both of them trudged through the cap and finished. Haha! Strong work everyone! That was a tough Bday WOD!
Happy Birthday Doug! (I think you have less friends at MP now :))
P.S.
At Vertical, we didn’t have our luxurious hill for the runs. However, I do feel that the no A/C throughout the WOD during the highest humidity of day, evens that out. I think I lost 2 gallons of sweat today!!
57:04 Scaled
Hit time cap (41 min) after completion of Elizabeth (Jump Rope & R.J. Remaining), went ahead and finished out. Was curious about the rope climb (1st timer).
2 ab mats on HSPUs
53 lbs KB
3:1 Singles for DUs