Monday, 19 August 2019



Option 1:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.


Option 2:


Hero WOD


Run 200m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups


10 rounds for time

Compare to Friday, 10 November 2017



Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction



Post results and experiences to comments


  1. RhondaMomma says

    WOD 1
    5:38 – 40 seconds slower than PR

    7:11 – 38 seconds slower than PR

    I think I’m just slower now.

  2. megancyork says

    9:15 rx
    Made the board
    Also, my quads hurt.

  3. Diane 9:54 rx
    HSPU were no prob but rounds of 15 and 9 DL had me doing sets of 3.

  4. White Ape says

    “True Grit”
    9:44 Rx
    Finished it! Only thing done differently from first attempt was I made sure I rowed all the way to end of the minute. Didn’t break up any other the thrusters. I crossed halfway at 3:50. Got all through the 9 thrusters, and only had 35m remaining!

  5. “Nate”
    115 Reps Rx (in 9th round)
    Just went slow and used it as MU practice. First time doing them in a board wod!

  6. Ruck Run 38:02 Rx
    This time is with a 2:30min penalty. My weights fell out of pack out on round 3 and I didn’t notice that a 10# plate had rolled down the hill until my way back on that round. Ran 500m of that round with 10# less. Totally pulled a Fraser. Bummer, but it is what it is. I want to redo this one to get a true time. What a grind!❤️

  7. Bulger Rx Hit 40 min cap into 6 HSPU on round 8 could NOT get that last HSPU
    C2B are feeling way better!! Was able to string 3 together several times
    FSQ unbroken every round
    HSPU 4-3 rounds 1,2&3 5-2 rounds 4,5,6&7 4-2-X round 8

Speak Your Mind