Congrats to MP Alpha, winning 1st Place in the Masters’s Division!
Conditioning:
15-12-9 rep rounds of:
Power Snatches (115/75)
Bar Muscle-ups
For Time
…rest 5:00, then…
200m Run
100 Double Unders
50 Sit-ups
25 Calories Biked
For Time
Flexibility/Mobility:
Shoulder Fold – 1:30/side
Twisted cross – 1:30/side
Saddle Sit – 2:00
Pike stretch – 2:00
Post times and experiences to comments
Holy Hand Wrap!
Modifications are always available! Especially for ones with recent rips. 😉
Alpha was impressive to watch! They put on quite a show!
13:03 for snatch WOD, 55#, MU mood
25:30-ish total
CWOD
13:50 MOD
53# Snatch 15/12/9
Strict PLU/RD w/purple bands 21/15/9
Total time 26:55..Oh that darn bike!
D.
CWod 1. 12:10 95# Snatch. Good 2 rounds doing sets of 3 , 3rd round was tough.
CWod 2. 25:09
CWOD part 1:
10:54 Rx
Part 2:
5:28 Rx
21:22 total clock time
I could tell I haven’t been working mu’s in a while. Chicken winged several. :/
Gotta work them. Sloppy is not ok!
CWOD Pt 1: 11:38 – 15/12/9 Snatches @ 47# — 21/15/9 kipping PLU + dips w/ blue band
CWOD Pt 2: Rx – gross…. — Total time: 26:08. Happy to have strung together 37 DU’s unbroken
CWOD 1: 19:50 scaled with 83# and 21-15-9 mu/pu
CWOD 2: cramped up in my right calf immediately on the dubs so I skipped JR but finished the rest. Time was off.
Make that 14:50 and 19:50 was my wod 2 start time.
CWOD 1: 12:03
53#, 21-15-9 dips, 15-12-9 GHDs
CWOD 2: total time 25:12
I did red banded dips the first round and then purple band the last 2 rounds. Going to try and do purple from now on.
CWOD1: 13:42
45 lbs hang pwr snatches
1st rd: 7/15 ring MU, then PLU/RingDips
2nd rd: 5/12 Ring MU, then PLU/RingDips
3rd rd 4/9 RingMU, then PLU/RingDips
CWOD2: Rx, didn’t see time
Part 1: 14:46, 58# hang power snatches, 21-15-9 PLU/ red banded ring dips
Part 2: 8:33, SU with ab mat. First time I had done bike in a while (and my body decided that 5 cals in was a good time for a Braxton Hicks contraction….ow!)
Total time 28:19