Conditioning:
MPCF Board WOD
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
For Score
Strength:
Deadlift
Find 5-rep max
Flexibility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Royal Huddleston Burpee Challenge:
Day 53
Post score, max load, and experiences to comments
Nate
114 -modified
Strict Plu & dips
HSPU w Abmat
35# KB
Deadlift
5@153#
92% of 1 rep max
Thanks for the push coach.
CWOD:
9 rds +11
red band mu
SWOD:
5@255
112- mod for Mu, did first few rounds of HSPU Rx but then had to go to 1 an mat
35# Kb
DL: 5@185#
Modified Board WOD Jerry. Run 800/Row 1k/run 800 15:52
DL 5@193#
5 reps of 120# Deadlifts. Always a pleasure!
D.
Nate.
11 + 7. 161 reps Rx.
Conditioning is really poor but nice to pick up a weight for the first time in 8 weeks.
154 scaled with 4 pull ups and dips vs MU, 55# kb
5 rep dl at 250#
Nate: 156 Rx. Literally came in at 3-2-1 go.
Notes for next time – don’t break up KBs, shorten transition distance. Stay unbroken.
SWOD: 5@415#
252 reps Rx (18 full rounds)
12 rep PR!
All exercises unbroken. Pause less during rest next time.
DL:
5 at 425#
Could have done a little more, but felt good with form being post board WOD.
CWOD:
Nate was much needed MU Work
Notes for future self….
rd1 red band (MU)
rd 2 1 red 1 purple (MU)
Rd 3-5 and 1 rep of 6 rx (MU)
All other movements rx
SWOD:
5 reps @ 213# 85.2% (that .2 was for Jimmy)