Conditioning:
Option 1:
MPCF Board WOD
“John”
20 Box Jumps (24/20″)
20 Kettlebell Swings (53/35)
20 Knees-2-Elbows
Run 400m
5 rounds for time
Compare to Wednesday, 21 October 2015
Option 2:
2017 CrossFit Games Open WOD 17.5
9 Thrusters (95/65)
35 Double Unders
10 rounds for time
Go to games.crossfit.com for workout description and standards
Flexibility/Mobility:
Barbell Shoulder Smash – 1:30/side
Quad Smash – 1:30/side
Spine Smash – 2:00
Pike Stretch – 2:00
Royal Huddleston Burpee Challenge:
Day 51
Post time and experiences to comments
option 1:
34:01 Rx+
55# kb
Option 1 Ew…..
Option 2 Ew Ew
17.5: 8:29 Scaled
17.5
8:39 Scaled
36:03
45 kb
17.5
11:42 scaled >60 yo women
17.5
22:37 Rx
Those… dubs… were… not… graceful.
17.5
19:36 Rx
Just not a fun workout
17.5
16:13 Rx
Happy to have completed all Open WODs Rx for the first time! Glad this is over and now we can rest a bit.
T
13:31 Rx
6 and 3 on Thrusters. Next year unbroken
Re-did 17.5
9:52 Rx
Much smoother with my old rope!