Conditioning:
MPCF Board WOD
“Filthy Fifty”
50 Box Jumps (24/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45/30)
50 Back Extentions
50 Wall-Ball Shots (20/14) @ (10/9′)
50 Burpees
50 Double Unders
For Time
Compare to Wednesday, 18 January 2017
Mobility & Flexibility:
Shoulder Fold – 1:30/side
Twisted cross – 1:30/side
T-spine smash – 2:00
Post time and experiences to comments
27:31; Rx
Must work K2E.
27:27 RX
PR by 2:33!
Great WOD! The wall balls crush my soul..and then do burpees!?
Strong work mama! You’re amazing!
34:05 masters RX
29:00 Rx – honestly, the K2E was probably the hardest for me… my grip is just not that strong so I cant hold on that long… then the WB’s just wrecked me. NTFS — stop taking such long breaks b/w WB’s and K2E’s.
Cap +70 rx
WBs tore me up after push press and my burpees were even worse after the WBs.
Lifters Club:
Snatch Pulls worked up to 250 for 3 Reps
Back squats with the safety squat bar, 2 reps at 355#. Totally different lift with that bar.
LiftersClub
Filthy *10: 4:24Rx
Snatch Pull Work: 45-135lbs
36:00
Mod: 20” box step ups, ring rows for jumping PLU (these were TERRIBLE), K2B (knees to baby ;). ). Capped with 10 burpees left. Tired of not being able to jump with this ankle but thankful to still be working out at 38 weeks!