It is with great sadness I announce the passing of our adopted gym gorilla, Jo-Jo. He passed on July 31, 2022 at the age of 42, which is considered geriatric age in gorillas. He was known as the “Gentle Giant”. Jo-Jo had 5 offspring, so his legacy will live on! RIP Jo-Jo! Ape Strong!
Join us this Friday, September 16th for a FREE class!
No fitness experience needed!
Friday night class is canceled this week only. Sorry for any inconvenience.
Conditioning:
MPCF Board WOD
“Jo-Jo”
15-12-9-7 rep rounds of:
Box jumps/overs* (24/20″)
Kettlebell swings (53/35)
Wall-ball shots (20/14)@(10/9′)
Calories rowed
For time
Compare to Wednesday, 24 March 2021
*In rounds of 15 and 9, athlete performs box jumps. In rounds of 12 and 7 athlete performs box overs.
Post results and experiences to comments
10:29 Rx
I walked most transitions with a purpose but I should jog next time. I was quick to start working at each station.
59 second PR and I’m happy with that.
Your PR on the board is 11:38. So you actually had a 1:09 PR! Strong work!
8:56
1 second PR. Lol! It is only one second, but I will take it one week from my rotator cuff surgery!
Jogged between stations, except last two wbs to row, my legs were toast!
17:00. With mods. First time in gym after 2 week absence.
9:51rx 11 sec pr
Rowed the first 15 around 1700 cals
Second two slowed to 1200s. Need to keep a faster pace on the row.
13:40 RX
53KB
20WB
24 Box jumps
16:48 RX
Pretty good for an old lady’s second day back from being out two weeks
Goal was to beat last year’s scaled score of 13:00 and do it Rx. Finished 12:41 Rx so I’m happy with that. BUT I know I can go faster. All KB’s were unbroken. NTFS, faster on the box jump/overs and without rest. Try to do the WB’s unbroken. Need to work on hard start on the rower when tired.
15:55. I thought I was going RX but later realized RX was using a 10# WB , I used an 8#
16in Box
25# KB
Jogged for most of my transitions. Did Kb unbroken but took breaks on WBs
8:49 Rx (31 second PR!)
NTFS: row 1350/1100/1000/all out which was about 1400 at this point
Everything UB and literally ran from station to station. I think the only way I can PR this is rowing faster. DEAD!
RIP JoJo!!! ❤️❤️❤️❤️