Monday, 24 May 2021

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Wednesday, 16 January 2019

 

Skill:

Strict Pull-ups

5 reps every minute for 6 minutes*

 

*Minutes 1 and 4: Pronated grip

Minutes 2 and 5: Supinated grip

Minutes 3 and 6: Wide grip

 

For quality

 

Mobility:

Quad smash with a foam roller

Hamstring smash

Thoracic smash

Lat smash

 

 

Post results and experiences to comments

Comments

  1. megancyork says

    8:48 Rx

    That’s a 27 second PR!
    Wooo those last 30 reps are so spicy!

  2. Christa says

    8:20 Rx (40 sec PR)
    20/20/20/10’s
    NTFS next time suck it up and do at least two sets of 15 after the 20s

  3. sflynn says

    6:58 Rx (0:39 PR) 🙂
    25-25-25-20-14-6-15-10-10
    Thanks Coach for pushing me.
    Omg pain cave WOD baby.

  4. Michelle Milstead says

    8:28 Scaled (10#)

    I’ll be honest–my body was worn out from Saturday and I didn’t push near as hard as I could. I also knew I wasn’t going to get on the board since not RXing so I let that determine my push before I even began. I need to work up to the 14# ball, but also need to re-do it at 10# to better my score.

    My plan was to do 15-15-15-15-15-15-10-10-10-10-10-10, but after my 3rd set of 15 I had to do the remaining 10-5 and then once I got to my 10’s I had to break it up in 5’s.

  5. White Ape says

    Michelle, you never cease to amaze me! It take a big person, on the inside, to admit they didn’t push as hard as they should! That tells me you are dialing in on your focus! You can try it again on Wednesday if you like! Lol!!!

  6. White Ape says

    5:53 Rx
    21 second PR! I’ll take it!!
    Strategy was:30-28-26-24-22-20
    WOD was: 30-28-26-24-17-13-12*

    I barely made the 17th on the 5 set, so I knew I needed to break up the remainder. Maybe take a few seconds more before going back the the ball. Or a couple of bigger sets at the start.

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