Friday, 17 November 2017

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

Comments

  1. 27:31; Rx
    Must work K2E.

  2. RhondaMomma says

    27:27 RX
    PR by 2:33!
    Great WOD! The wall balls crush my soul..and then do burpees!?

  3. 34:05 masters RX

  4. 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.

  5. Cap +70 rx
    WBs tore me up after push press and my burpees were even worse after the WBs.

  6. White Ape says

    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.

  7. LiftersClub
    Filthy *10: 4:24Rx

    Snatch Pull Work: 45-135lbs

  8. 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!

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