Join us Wednesday, 17 November for a FREE class!
Class times: 0530, 0630, 0845, 1200, 1730
MPCF Board WOD
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
For score
Compare to Monday, 20 May 2019
Or…
“Mary”
Complete as many rounds and reps as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups
For score
Compare to Monday, 20 May 2019
Strength:
Deadlift
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
NATE 155 Rx, 22 rep PR, more travel time, and 15 pounds heavier bw than last time! 🙂
Connected the MU on first 5 rounds then went to singles.
I am so happy with this! ❤️ this hero WOD.
Nate
149 modified blue and red band PLU’s and red band ring dips. Modified HSPU extended leg with ab mat. 35# KB.
Worked up to 80% on DL 115#. Coach Jimmy had me do max reps and was able to do 22.