Join us for a FREE trial class this Friday, September 29, at any class time!
NO fitness experience is needed!
Click the link below to register to compete or volunteer at:
Festivus Games October 2023
Conditioning:
MPCF Board WOD
“300”
25 Pull-Ups
50 Deadlifts (135/93)
50 Push-ups
50 Box Overs (24/20″)
50 Kettlebell Swings (53/35)
50 Thrusters (65/45)
25 Pull-Ups
For Time
Compare to Friday, 02 July 2021
Post results and experiences to comments
24:19RX
need to work on thrusters. slowed me down the most.
34:56 MOD everything
Don’t take off for a month
16:42 Rx (1:26 PR!)
PLU: 15/10
DL: 10s
PU: Did a set of 8/7 then changed one side of DL bar to thruster weight. Then did another set of 7/7 and changed the other side. This was a good plan for me. Held on for the rest of PU reps with whatever I had.
BJO: steady pace
KB: 28/12/10, Next time do 30/20. I was conservative because I was worried about the grip but it wasn’t terrible on the PLU
Thrusters: 12/13/13/12 gosh these suck. Body burning at this point. Gotta suck it up here big time! Next time bigger sets! This is where the pain sets in. Think of these like WB shots. You just gotta go through the pain!
PLU: 10/8/7, might be able to do 15/10 but see how you feel. It’s won or lost on the thrusters really. 🙂
24:26rx
Little more than a minute slower than last time. Not sure where it went wrong today. Felt never ending starting at boxovers. I did singles on deadlifts to not blow up back. Don’t think I lost a lot of time through the push-ups. On thrusters I think sets of 7 is appropriate. Came in winded but ended up settling into some sets around there. Last set of pull-ups I need to hang on and do sets of 5.
30:04 55+
PLU-Modified- banded 1 green and 1 pink- random sets, fewer on the last round
DL-RX 73# 10 at a time
PU-RX started w/ 10 at at time, started breaking them up randomly
Box Overs- modified stepped over 16in box
KB-RX 30#
Thrusters – RX 33# 10 at a time, broke the last sets up
36:42
Banded pull-ups. Blue/green
DL57#
PU off hi box
Box 16”
KB20#. Yea!!
Thruster 22#
Holy cow. Thanks coaches for helping!!!!
23:57 Rx
Had a plan to try and get 15 reps every minute. That broke down on the Box Jumps.
First round of pull-ups and DLs were fast. Push-ups got rough – Did sets of 5, until 30 then just tried to hang on. I knew Box Jumps would be rough and they were, just need to keep moving.
Thrusters were terrible – did sets of 10, then 5s.
Just held on for the last round of pull-ups, ended up having to do a few singles to keep moving.
Great WOD! This has always been one of my favorites, even though it is rough! My breakdown is as follows:
PLU: 8-7-5-5
DL: 16-12-12-10
PU: 10-8-7-7-5-5-5-3
BJO: 50 @ constant pace, worked on staying low
KBS: 16-12-12-10
Thrusters: 14-12-10-8-6 (these ALWAYS suck!!!)
PLU: 5-5-5-6-4
Congrats to all PR’s!!
32:12 –
(3) mods
Pull ups: two small green pans
Box over: step ups, 20 inch
Kettle bell: 35 pounds
Thrusters: work on squat depth.