Conditioning:
MPCF Board WOD
“1-mile run”
For time
Strength:
Hang Power Clean
5 @ 25% 1RM
5 @ 35%
4 @ 45%
4 @ 55%
3 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality under load
Post results and experiences to comments
8:10 mile
Worked up to 205# hang clean
6:54 Mile
8:21 mile
CWOD:
6:21 mile
Pretty happy with this bc I have not been running anything longer than a 800 in the last 18 months! And those have been inside WOD’s. In addition, I now know that I have a tore ACL, fractured femur, an torn meniscus. So that definitely affects my run.
SWOD:
Worked up to 245#
7:49 mile
I ran it again on Thursday. This time I came out pretty fast. Got to halfway point (fire hydrant) in 3:14. Then slowed dramatically, but kept on running.
I just need to work on holding the faster pace longer.
8:10
Goal 7:45