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Wednesday, 30 November 2016

29 November 2016 by 14 Comments

mpcrossfit-tulsa-113016

 

Strength:

Fittest in the OK Online Qualifier week 1

Event 5.1A

10-rep max Overhead Squat

(5:00 cap)

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

Compare to Tuesday, 15 December 2015

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post max load, time, and experiences to comments

Filed Under: Board WOD, Competition WOD, Couplet/Triplet, Hybrid, Lifting, Mobility, Strength/Speed

Comments

  1. Susan says
    30 November 2016 at 12:26

    OHS 65# x10

    13:59 CWOD masters mods

  2. burris says
    30 November 2016 at 14:41

    SWOD: OHS 115#x10. Got 135×8 and 1 no rep
    CWOD: 14:41 Rx except singles

  3. darrenandtara says
    30 November 2016 at 15:15

    D.
    SWOD. 165# or 80%. First ohs since wrist injury so very happy with result and wrist pain after.
    CWOD. 13:57. Rx. Way off PR time. Shoulders were toast after SWOD.

  4. Daniel says
    30 November 2016 at 19:50

    SWOD 100# OHS ×10
    CWOD 8:44 3 to 1 singles JR
    Was modified to 1, 2, 3 rds due to time constraints

  5. Mr. Such says
    30 November 2016 at 20:43

    SWOD: OHS 195 x 10
    * 210 x 9 (will redo on Saturday)

    CWOD: Did half. Forgot my time. 8:36ish I believe. Not too worried about it.

  6. Pinky says
    30 November 2016 at 20:46

    SWOD: worked shoulder press to 86# (didn’t want to squat three days before marathon)
    CWOD: 8:34 Rx

  7. Jana says
    30 November 2016 at 20:58

    SWOD: 125#
    CWOD: ran out of time so I did 3rds of Cindy just to get some conditioning in…

  8. Manny says
    30 November 2016 at 21:02

    SWOD: 145 lbs (70%)
    Going to retry when I’m a little better rested

  9. White Ape says
    30 November 2016 at 22:37

    SWOD:
    10 @ 205# (72% 1RM, 101% BWT)
    Felt good at 10, should have gone for the 15 @ BWT. But din’t think about that till after I drop the load. Was too tired to try 215 after doing 6 @ 180, 10 @ 195, and then 10 @ 205. Going to redo by Monday.

    Didn’t do CWOD due to lack of time at noon, and then was spent by night class.

  10. Muffin Man says
    30 November 2016 at 22:51

    SWOD: 10 @ 160# failed on 175
    CWOD: 9:38 Rx (ish) night class did 1 round of Lola, 2 rounds of Cindy and 3 rounds of rooster. Had to switch ropes in the middle of WOD as my handle came completely off.

  11. Christa says
    30 November 2016 at 23:06

    SWOD: 38# stopped short due to wrist pain
    CWOD: 20:41 mod singles, HSPU on 30″ box, green/red bands plu, PU on knees

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