Friday, 04 November 2016

mp-crossfit-tulsa-110414

2014 Throwback

Sorry for late notice, but the 0630 and 0845 classes are cancelled on Friday. Schedule will be regular  on Monday. Sorry for any inconvinence.

 

Conditioning:

15 Burpee Tuck Jumps

…then

3 rounds of:

5 Muscle-ups

10 meters Handstand Walk

15 Box Overs (24/20″)

20 Sit-ups

…then

15 Burpee Tuck Jumps

 

For Time

 

Mobility:

Quad Smash – 1:30/leg

Banded Bully – 1:30/arm

Spine Smash – 2:00

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Comments

  1. CourtnieMcKone says

    Worked out with the men’s club today at noon.
    16:29, major mod squad
    push-up and tuck jump for burpeee tuck jumps
    ring rows/ banded dips for mu
    Hspus with 2 ab mats
    Step overs
    Russian twists w/10 lb instead of sit ups.. didn’t wanna do hanging knee raises today since my hands are torn from wednesday’s WOD

    Did a few kipping hspus after the WOD just to make sure I still had it

  2. 18:34 scaled 3 to 1 pull up/ring dip for muscle ups, 30 sec handstand hold for handstand walk

  3. 16:50 MODS: handstand holds and some MU RX and some purple band
    Then did Annie with college boy 6:19. Need to practice DI.

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