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Tuesday, 15 November 2016

14 November 2016 by 8 Comments

MP CrossFit Tulsa 111512

 

Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 8 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 6 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 4 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Filed Under: AMRAP, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Mobility, Partner WOD, Strength/Speed

Comments

  1. Manny says
    15 November 2016 at 19:46

    Part 1: 230 reps w/ Burris
    16″ box for Pistols
    I used 1 ab mat for HSPUs

    Part 2: 4 rds + 10 = 94 Rx
    165 lbs for DL

    No Part 3, had to leave early.

  2. Muffin Man says
    15 November 2016 at 20:12

    Part 1: 229 Rx (ish). Mike pistol attempts
    Part 2: 97 Rx (225#)
    Part 3: 48 Rx

    SWOD: Hatch Cycle W1D2: Complete

    • Muffin Man says
      15 November 2016 at 21:59

      Hatch Cycle: BSQ: 1X10 @ 60% (225#), 1X8 @ 65% (235#), 1X8 @ 70% (255#), 1X8 @ 75% (275#)
      FSQ: 1X5 @ 60% (195#), 1X5 @ 65% (215#), 1X5 @ 70% (225#), 1X5 @ 75% (245#)

  3. Jaime says
    15 November 2016 at 20:43

    Shadowed Jana on partner WOD. Got through 2 PU on round 2
    4+7 on two
    2 +8 on three

  4. Bradley says
    15 November 2016 at 20:59

    Part one partnered with Courtnie
    Part two: 117rx w/115# DL (a little less than 45%)
    Part three: 41rx

  5. White Ape says
    15 November 2016 at 21:14

    Part 1:
    Team Jammy – 193 Rx

    Part 2:
    117 reps Rx @ 225

    Part 3:
    36 reps Rx

  6. darrenandtara says
    15 November 2016 at 21:49

    Team Tarin for Wod 1. Did it.

    T.
    Wod 2. 118. Rx @ 103#
    Wod 3. 38. Banded Mu

    D.
    Wod 2. 99 Rx @ 135#
    Wod 3. 44 Rx.

    Hatch cycle after with El Tri’

  7. Mr. Such says
    15 November 2016 at 22:27

    WOD 1: What Grant said
    WOD 2: 81 Rx (DL 205#)
    WOD 3: 47 Rx

    BACK SQUAT/FRONT SQUAT

    BS: 10 @ 205 / 8 @ 225 / 8 @ 240 / 8 @ 260

    FS: 5 @ 170 / 5 @ 185 / 5 @ 205 / 5 @ 215

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