Conditioning:
MPCF Board WOD
MPCF Partner Board WOD
“Giddy up”
50 Burpee buy-in (as a team, 25 each) for time
After team is done, rest 3 minutes then start the main WOD
First…
200 meter Shuttle Sprints x 6
Next…
4 rounds (alternating partners each round, 2 rounds each):
12 Toes-2-Bar
12 Handstand Push-ups
Then…
200 meter Rowing Sprints x 6
Followed by…
4 rounds (alternating partners each round, 2 rounds each):
12 Pull-ups
12 Overhead Squats (95/63)
Lastly…
120 meter Human Wheel Barrel
For Time
Compare to Saturday, 24 October 2015
Notes:
This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.
Strength:
Snatch Balance
Work to a heavy single
For load and quality
Post results and experiences to comments
Sape 25:57 Rx
Everything unbroken. Fun WOD!
1:57 burpees
It was a fun WOD, and very sweaty!!
Partnered with Michelle, Boone shadowed.
37:11 mod
My Mods HSPU 1-2 ab mats.
Almost all my weaknesses in this wod!! Love working them even when it sucks.
I just now the strength portion of this wod! Maybe I will work that tomorrow!
Partnered with Christa. This was a tough one. I modified HSPU and pull ups. I managed to get a few T2B connected but the rest were attempts. Really need to work the kipping and hips. Did 43# OHS.