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Affiliate name: MP CrossFit
Team name: Ape Nation
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Conditioning:
200m Run
21 Overhead Squats (95/63)
21 Hand-Release Push-ups
300m Row
15 Overhead Squats
15 Hand-Release Push-ups
400m Run
9 Overhead Squats
9 Hand-Release Push-ups
500m Row
6 Overhead Squats
6 Hand-Release Push-ups
For Time
(14:00 cap)
…Rest 8:00 from end of cap, then…
Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:
40 Pull-ups
80 Sit-ups
100 Calories Bike
120 Double Unders
For Time
Flexibility:
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 2:00/side
Olympic Wall Squat – 2:00
Post times and experiences to comments
Part 1: 13:46, mod OHS from rack. Did do 63# and went unbroken on all OHS so was proud about that.
Part 2: no idea. Court will know. 😉 For this one I did 12 strict PLU instead of 20 regular PLU.
Worked fat bar lunges with GHDs after. Work keeping lower belly tight and taking larger steps on lunges.
Great work!!
No clue on times. Didn’t pay attention much. Some high points today for me was going unbroken twice on sets of 10 plus and finally getting my kipping t2b. (Thanks Queen B). Did a few sets of 5.
Worked fat bar lunges and ghds after. Fun day!!
“Wait, what are we doing?” 🙂
Part 1:
11:57 Rx
Part 2:
“Jammy”
10:09 Rx
Had to do the bike second due to number of people. SU’s after the bike were tough, and then the legs did not want to work on the Dubs, and neither did my rope. One end keeps coming out. I need to glue it. Almost took Goat Rider out with it.
Part 1: 12:51rx
That bike, I just, I can’t even…
Love this sweet picture 🙂
WOD 1:13:39 Rx
WOD 2:11:12 Rx with Mrod
Afterwards worked some weaknesses- tuck to HSPU, split to HSPU and c2b (got 5 yay!)
Then did 3 rds of 20 meter lunges of 70# (including fatbar), and 10 TTB with AL