Warm up
MCCF Standard and Dynamic
Group WOD
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post rounds completed:
Got some pictures from Giusy, working out at CF Alcamo Sicily flying her MCCF t-shirt.
this was a weird workout – I did it wrong a year ago so i wanted to give it another go. I gave myself a 20 min time – technically missed it by 2 pushups. So – I guess my score was 19 rounds if you count each minute as a round.
470 squats though…which is the most I’ve ever done in one day I think.
Pretty damn good JD. Good thing they pulled the plug on Kari or she’d still be squatting and doing about 5 pull ups/pushups a round. Give her a key and tell her to kill the lights next time! Nice job!
Nice Job Kari! that was some impressive squatting (I think you may have done almost 470 squats in only 15 minutes of that workout!)
Thanks! I just took my dog for a walk and she kept wanting to run. It wasn’t gonna happen. I think it was a good thing the plug was pulled.