Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!
Conditioning WOD 1:
Fitness Challenge WOD
MPCF Board WOD
“Annie”
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
For Time
(10:00 cap)
…rest 5:00, then…
Conditioning WOD 2:
8 Bar-facing burpees*
Rest 1:00
5 rounds for time
(10:00 cap)
*2022 Games standard
Strength:
Every 90 seconds*, complete 1 complex of the following:
Power snatch ⇒ Hang squat snatch ⇒ Overhead squat
*Start at 20% of 1-rep max snatch. Add 10% each 90 seconds until 70%, then add 5% every 90 seconds until failure
For quality and max load
Post results and experiences to comments
Part 1 – hit cap w/ 8 du’s left out of 30
Adj time 11:08 w/ singles
Part 2 – 7:59 scaled w/ step over
9:39 with singles
5:39 burpees (4*5rounds)
Annie -8:41rx
Burpees -5:39
Swod- only worked up to 60% (125#). Shoulder wasn’t feeling solid in the catching in the squat.
Annie: 6:09 Rx
Tripped on rep 1 of the DU and then went UB the rest. Haha!
Burpees: 5:31
Annie:
6:06 Rx
Not a PR, but was suprisingly close to my PR, so I will take it! Caught on round of 50 at #30, and then again on
rep 17 on round of 30. Unbroken the rest.
Burpees:
5:23
SWOD:
Worked up to 120#. I am taking it easy on my right biceps tendon to let it recover.
WOD 1
194 Rx (got 14 of the 30 dubs…very slow)
WOD 2
5:49 (gotta get the “Fronubg” down…much faster)
SWOD
Worked up to 58# (failed at 63#)
Froning