Sunday, January 16, 2022

Sunday, January 16, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 12 minutes:

10x burpee

10x wall ball, 24/20″ platform

then, three rounds for quality:

10 per side: alternating dumbbell single-arm shoulder press

10 per side: dumbbell bent-over row

10 per side: dumbbell biceps curl

At Home:

as many rounds as possible in 12 minutes:

10x burpee

10x single-arm thruster –or– squat jump

then, three rounds for quality:

Option #1: 10 per side: alternating dumbbell single-arm shoulder press + 10 per side: dumbbell biceps curl

10 per side: dumbbell bent-over row

Option #2: 20-30x hollow rock +

20-30x superman

2 Comments

  1. MPH | January 18, 2022 at 11:31 am
     

    -MPH Inside the Box Scores-
    Walt C.: 8 + 7 burpees; 20-lbs.
    Kiely W.: 8; 10-lbs.
    Nathan E.:  6 + 10 burpees; 14-lbs.
    Zach D.: 9 + 2 burpees; 20-lbs.
    David C.: 6; 14-lbs.
    Edgar J.: 6; 20-lbs.
    Andrew B.: 6 + 7 burpees; 20-lbs.
    Sarah G.:6; 10-lbs. (7 burpees)
    Adriana B.: 8 ; 14-lbs.
    Adrienne V.: 6 + 2 wb; 14-lbs.
    Jahari H.: 8 + 2 burpees; 20-lbs.
    Rony J.: 7 + burpees; 10-lbs.
    Katie A.:  4 +  wb; 10-lbs.
    Austin S.: 8 + 4 burpees; 20-0lbs.
    Patrick J.: 7; 20-lbs.
    Al C.: 7 + 10 burpees; 20-lbs.

    Reply
  2. MPH | January 18, 2022 at 11:32 am
     

    -MPH Outside the Box Scores-
    N/A

    Reply

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