Make plans to join MP this Saturday for a free WOD at 0900!
Skill:
Pull-ups:
Kip Swings
15-20 unbroken (advanced)
7-10 unbroken (beginner)
4 sets
…then…
4 Strict pull-ups w/ 4 second negative
Rest 1:00
3 rounds
Conditioning:
MPCF Board WOD
“Fight Gone Bad”
Row (calories)
Wall-Ball Shots (20/14) @ (10/9′)
Sumo Deadlift High-Pull (75/53)
Box Jumps (20″)
Push Press (75/53)
3 rounds for score*
Compare to Friday, 15 February 2019
Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.
Post results and experiences to comments
82 – 81-80=243 RXM
exhausting!
171
262 mod box step up
239 rx
Brandon 220 scaled 33# barbell, 6# wb
We got ready to begin the specific warm up and I was looking at the board to see what my numbers are to figure my scaled weight. Jimmy looked at me and said, “Your job is simple. You are doing it Rx.” I was worried I wouldn’t be able to do it, but I am so glad Jimmy gave me no choice! I completed my first board WOD with Rx weights!
184