Friday 5:30pm class cancelled. We are sorry for any inconvenience!
Conditioning:
MPCF Board WOD
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds for time
(15:00 cap)
Compare to Wednesday, 16 June 2021
…rest 10:00 from completion of “Helen”, then…
Skill/Strength:
7 Shoulder press* @ 35% of 1-rm shoulder press
15 GHDs
9 Shoulder press @ 45% of 1-rm shoulder press
0:30 Hollow hold
11 Shoulder press @ 55% of 1-rm shoulder press
0:30 Back extension hold
9 Push press @ 65% of 1-rm shoulder press
0:30 Low plank hold
7 Push press @ 75% of 1-rm shoulder press
15 Arch rocks
For time
(12:00 cap)
*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.
Post results and experiences to comments
11:51 RX
12/9 KB Swing
3/3/3/3 PULL-UPS
Hoping next time i do This i can do bigger sets, especially w/ the pull-ups
10:14 Rx (0:40 PR!)
KBS 14/7
PLU 12, 12, 8/4
Think this was a good plan. May be fun to try UB on all but it might affect the pull-ups more. Still didn’t get Coach by 0:14. 🫤 Next time. 🤨😁
11:10 Rx
PR by 3:34
Went unbroken on kb swings and pull ups. Runs felt forced but we ran it!💪🏽😤
12:39 RX
Could have done better, felt tired today
SWOD 7:56
14:32rx
Moving fairly slow today.