When chalk and humidity meet!
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
(15:00 cap)
Compare to Wednesday, 28 September 2016
…rest 10:00 from completion of “Helen”, then…
Skill/Strength:
7 Shoulder press* @ 35% of 1-rm shoulder press
15 GHDs
9 Shoulder press @ 45% of 1-rm shoulder press
0:30 Hollow hold
11 Shoulder press @ 55% of 1-rm shoulder press
0:30 Back extension hold
9 Push press @ 65% of 1-rm shoulder press
0:30 Low plank hold
7 Push press @ 75% of 1-rm shoulder press
15 Arch rocks
For time
(12:00 cap)
*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.
Post results and experience to comments
Helen 12:04 rx…
Part 2. 9:28
So very hot
10:54 Rx (0:31 PR)
Second part: 6:49 weights 33,38,48,58,68
Helen 13:15 (modified: 30# KB/pull ups (30# box and one foot out with one inactive toe assist)
Part 2 8:20 at 22, 27, 32, 37, 42 weights. Be sure to know all movements before beginning–did the Back Ext. Hold from the floor for :30 and then had to do it correctly.
Helen:
10:00 rx
Not an all-time PR, but a PR for the new location. Left leg is feeling better, but definitely not 100%. :/
Part 2:
9:24
@65, 85, 105, 120, 130
Great core and shoulder work!
Congrats to all the Helen PR’s!
13:29 rx
I made this up on Thursday. Before I started I was giving myself lots of excuses (104 heat index, etc) and it had an impact on my performance. I need to learn to push way harder on these types of workouts. 1st 400 was 2:02 second was 2:40 third was about the same.