Conditioning:
MPCF Board WOD
“Psycho”
200m Row
30 Alternating Pistols
400m Run
50 Sit-up Slammers (12/8) @ 2m
600m Row
70m Burpee Broad Jumps
800m Run
For Time
Compare to Friday, 09 August 2013
Flexibility/Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
21:14
Pistol modification
18:34, pistols with 5# plate
D. 22:23. Pistol attempts. Probably 60%-70% success.
17:48, mod pistols
17:50 Rx – first WOD to do pistols without holding a plate!!
Killed it!! Strong work!
There ya go!! Awesome job
16:41 Rx
18:24 rx
Shouldn’t have eaten so close to wod. That mixed with hot temps I felt like I was gonna vom by the 800m run.
22:05 rx
First time doing rx pistols. Thanks to D for the coaching!
Strong work sis!!
Good job Court!
16:30 Rx
Tried to slow row method (1 pull per 7 seconds, damper set to 1)
20:43 Rx
18:25 Rx. Actually really liked this wod.
15:26 Rx
Not a PR. I need to be running more. Pistols were straight through for 29, wobbled a bit on 29 had to regain footing for the last one.
Oh, and it was hot!