Strength Class
“optional” deficit deadlifts
2-2-2-2-2-2-2-2-2-2 EMOTM
Prowler WOD
Push 100 Feet 135/95
Pull 100 feet 135/95
Welcome to Gerald who was introduced to the prowler in his first ever class at MCCF!
Group Class
OCCF Games weighted vest WOD without the vest.
For time:
25 Pull-ups
50 Hand release push-ups
75 Wall balls 20/15
25 Toes to bar
50 Box jumps 24/20
75 Squats
200 Lateral jumps
I put a bunch of the prowler pics on facebook…
That prowler is the real deal! definitely looking forward to more work with it. I like P. Mason’s idea of a 100ft push, 100ft pull, and then run a 400 (I feel like this would create a few kodak moments similar to spinning around in circles before running).
The WOD was a killer, 200 lateral jumps right at the end was definitely the cherry on top.
I’ll be taking some forced time away from MCCF, hopefully I will find sometime to check out a few of the Chicago affiliates. Good luck at regionals, see you all in a couple weeks.
Be good Pat!
I think that is terrible idea, Patrick. But the prowler is a lot of fun and a great training tool.
36:05 Rx for the wod today. I think my last run with the prowler was 56 seconds.
Pat, be safe, have fun, and find someplace to wod.
EMOTM?????
Welcome Gerald aka Tiger Woods aka The Muscle up Tiger Woods. You have lost a lot of weight since ” THE SCANDAL “, which I think has contributed to your very first muscle up. Great job T-woods!
Every minute on the minute.
Optional does not exist in crossfit. If it is written down you gotta try. The prowler test should be fun… should be? Pat be safe and burpees travel, haha!