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Friday, 05 November 2021

4 November 2021 by 4 Comments

Make plans to join MP this Saturday for a free WOD at 0900!

 

Skill:

Transitioning on and off the rower

10 reps of:

Get on, row 30m, get off, rest 30 seconds

 

For quality

 

Conditioning:

30 Double unders

20 Burpees-over-bar

10 Power Snatches (95/63)

 

2 rounds for time

(9:00 cap)

 

Strength:

Overhead Squat

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Strength/Speed

Comments

  1. Christa says
    5 November 2021 at 13:30

    Row 7:21 probably not entirely accurate.
    CWOD: 5:36 Rx
    SWOD: ✅ 80%=108#

  2. Henry Smith says
    5 November 2021 at 14:08

    Row: 7:00
    Cwod: 6:47 rx
    Swod: 165#

  3. Sandy says
    5 November 2021 at 19:02

    Skill – 7:00 min
    CWOD – 9:06 @ 53#
    SWOD – 80#
    Great WOD, nice to lift after some time off.
    CWOD smoked me with the burpees, probably could’ve finished in the cap. Time off and weight gain have slowed me down!

  4. Sandy says
    5 November 2021 at 19:46

    Forgot to mention, I love the synchro wall ball shot pic of ole Megan and I!

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