Conditioning:
MPCF Board WOD
“Hotel 100”
100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)
For Time*
*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.
Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning, there is a mild use of profanity. Click HERE
Post results and experiences to comments
20:54
20# dumbbells
NTS: DB Clusters in sets of 5 per minute
Capped at 85 reps, 20 at 25#, 65 at 10#
16:48 Rx
9-7-7-6-6-5-5-5-5-5-5-5-5-5-7-7-6
92 reps rx at the cap
Didn’t think I’d make it that far. Tried 8 reps then 4 reps per rd after. Around the middle of the wod shoulders started to fatigue and I cut it to 2ish reps. At that pace I would’ve been 12 reps shy at the cap. Next time pick it up to 3 reps per rd or even make it back to 4 reps to beat the cap.
20:33 Rx 9-8-7-7-6-5 (then finished with 4s and 5s, ended with one round of 3). Didn’t stick to my plan because I felt good. Added extra reps. NTFS: try to do rounds of 5s instead of 4s. Shoulders didn’t fatigue. Focused on using hips.
78 reps RX
45% of my 1 rep thruster
9-7-7-6-6-5-5-5-5-5-4-4-4-4-4-4-4-4-4
Got through 9-7-7-6 then ended up breaking it up in 2’s and 3’s per round. Arms were toasted V early. Took 2 non consecutive minutes where I only did burpees and no thrusters to give my arms a break. Also, fought back tears cause life is hard. Will conquer this one again.
Next time, maybe fuel up a little more. I have barely been eating the last 1.5 weeks. Pace the burpees a little more the first few rounds.
22:42 Rx
I really wanted to cry so bad!!
Did 8-7-6-6-5-4-4… 17 rounds of 4
Stuck to my plan
Kept the burpees around 19-21 secs the first ~5 rounds then went to 25-27secs for a few rounds and then around 29 seconds and finished the 4 DB with around 8-10 secs rest
NTFS: do more rounds of 5 and faster burpees it’s gonna suck any ways
12:37 Rx
That’s a 4:07 PR! Totally out strategized my 34 yr old self! Lol!
14-11-9-8-8-8-7-6-6-6-6-6-5
Next time do 5 sets of 7 to get rid of the 5 round at the end.
Great job today everyone! Strong work!!