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Conditioning:
MPCF Presents:
“Pick a Board WOD”
Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.
Strength (optional):
Pick any lift and find a 4-rep max
Flexibility/Mobility:
Hip Capsule Stretch – 1:30/side
T-Spine Smash – 2:00
Quad Smash – 1:30/side
Overhead Distraction – 1:30/side
Royal Huddleston Burpee Challenge:
Day 18
Post time, score, load, and experiences to comments
Barbara
36:37 RX
1:59 PR
Jeremy 8:00
SP 4RM 70#
Nichole- 38 reps (6 rounds and 32 PLU. Did get 8 PLU in a row so they are feeling better!)
SWOD: SP 4-rep max, 65# (2# PR from 1RM)
Barbara for 44:55 pull ups with blue and green band
Of all days to do this wod.
Over lunch I…
– set my pull up record at 10 plu
Did 130 pu, 140 su, 70 lunges, 20 plu in sets.
Be careful not to do too much too soon! You’re doing great!
Can I first say how freaking impressed I am with Ms Courtnie who Pr’d Grace by almost a minute tonight. She is wod’ing, throwing up weight, and crushing pr’s and she is due in like, a minute. Slow clap for you right now mama to be! WELL DONE!
Grace: 2:53 rx (95#)
almost a full minute PR!
Thanks for the count down coach!
Strong Work everybody!
Lol thank you! Thinking of switching Sawyer’s name to Grace now
Amen! Yay mama!
I think that is a GREAT idea!
Awesome PR momma!
Fran: 4:01 Rx
BSQ 4 Rep Max: 295#
Did about an hour of bodyweight cardio at lunch. I wanted to punch myself in the face. But I know I need it.
“Fran”
2:50 Rx!
19 second PR! First time sub 3:00. PLU started off great, lost rythum, can be faster. Al unbroken.
Strong work on all the board WODs today!! Many first-timers for making the board!
Grace: 3:27 rx
40 second PR…. still no baby
Yep, yep… great work Court!!
Fran 4:55rx
Nicole
6 rds + 80 PLU= 86 reps Rx.
Think I could do this better on a day that my legs didn’t feel like mush.
“Fran” 6:04 Rx
Made the mistake of going for 11-10 on first set of Thrusters and then deciding I needed a breather after only making it 10 reps in, which resulted in a not fast 10-9-2. After that everything was all scrambled.
Next time will try 8-7-6 on first round and 6-3 with short break on last round instead of 5-4 with long break. Looking forward to a 2nd attempt at Fran.
Also did SWOD:
Back Squat 4-Rep Max @ 295 lbs (81% of 1 rep max)
T
Fran – 5:25 Rx