MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.
Conditioning:
“3-2-1”
As a 3-person team, perform equal work for time of:
Row 4500m
…rest 2 minutes, then…
Partner up, and then perform 4 rounds for time, alternating exercises, of:
300m Run
15 GHD Sit-ups
15 Ring Dips
…rest 2 minutes, then…
As individuals, perform 4 rounds for time of:
40 Double Unders
10 Burpees
For Time
Compare to Friday, 24 March 2017
Mobility:
Supine Shoulder Extension – 1:00
5 Supine Shoulder Hand Walks
Standing Pike – 1:00
10 Side-to-Side Squats
Post times and experiences to comments
39:32 Rx
16:38 w/Burris & George
30:24 w/Rhonda
Row with Christa and Brian: 17:19
Part two with Christa: 15:09, me Rx
Solo: 6:25 Rx
Row with Christian and Brent 16:52 and add 2 min rest
Partner with Christian 29:28 rx and add 2 min rest
Solo 40:42
Team up with pinky and megan 20:32
Shadowed pinky and megan time 11:06
Single wod: 6:54
Total time: 40:30
Total time: 42:30***
Same as Norkas but total time was 42:32. Killed it!!!
Part 1: with Norka and Megan 20;32 Rx
Part 2: with Megan/Norka shadow 11:06 (my mod: purple banded ring dips)
Part 3: 5:20 Rx
Total time 40:58
Think I’m finally ready to start working Rx dips again.
Good wod! Thanks Such for coaching!
Snatch: Doubles and singles, built up to 225#
Clean & Jerk: Doubles and singles up to 225#
Front Squat: 3×5 @ 245#
Great 5:30 class tonight everyone! Looking forward to the beginning of MP Iron Club!!