Conditioning:
MPCF Board WOD
“WOD B”
5 Deadlifts (275/185)*
10 Burpees
5 rounds for time
*Masters 55+ (235/155)
Compare to Monday, 30 November 2015
…rest ~10 minutes, then as a team of 3 perform…
Max calories biked in 5 minutes
For Score
Flexibility/Mobility:
Olympic Wall Squat – 2:00
Sink Mobilization – 2:00
Hip Capsule – 1:30/side
Barbell Shoulder Smash – 1:30/side
Post time, score, and experiences to comments
5:33 153# (65%)
111 cal with Katie and Harmon
6:22
235#
112
w/Drake
5:39 rx
130 cals with Boone and Wade
So much nausea during this class but loved wod b
Broke up dead lifts each round 3 and 2
4:41, Rx
144 cals biked with Jammy
CWOD 6:06 scaled with 225# for 73%
Bike 96 cal with Courtney and Norka
5:37 rx
Biked with Daniel and Norka. 96 cals
NTFS
I did all DL unbroken. Just need to be faster on burpees.
7:13, 123# sumo deadlifts (65% of my regular DL). Obviously very slow burpees, but I did 40# more than last time I did this when I wasn’t pregnant so I’m happy with that.
33 calories on bike as solo shadow.
7:15 Rx.
Older and slower
4:05 rx 49 sec PR
Bike …check