Conditioning:
MPCF Fitness Challenge WOD
20 Burpees
20 Sit-ups
20 Squats
20/16 Calories rowed
80 Single-unders
4 rounds for time
(20:00 cap)
Strength:
Find a 3-rep max hang power clean
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70+
Cap 21:36
19:16 ex, 235 x3…92%, last one was ugly, need to be faster burpee in conditioning
22:00 Rx; burpees need to pace with brief pauses similar to pacing when rowing and maintaining a mid to upper 20 s/m
170# x3 (~92%)
*Attempted 190# x3 and got 190# x1 PR (board RM score is 185#)
22:46 for the CWOD and it was gross. Felt like I paced myself pretty well, burpees are getting faster for me! Row could’ve been more consistent but the fatigue set in and I had a hard time in the pain cave.
SWOD 3 reps @ 105# my “95%”, lifts felt really good and probably could’ve gone heavier if time allotted. One thing I need to work on is the timing of my scoop – I’m doing it in the wrong place, will work on in Iron Club.
21:20.3
Mods (resting shoulder)
Sub run for burpees (300/200/200/200)
Sub bike for row
Legs are JELLO!
133# x 2 HPC , failed 3rd rep.
CWOD: 17:23
That one gave me Fran lung more than Fran.
SWOD: 128#
21:24
21:24
2@133 failed the 3rd
13# PR
12 cals in 4th round by cap
19:24 – slowed a little on 3rd and 4th round