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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, 14 September 2022
*In rounds of 15 and 9, athlete performs box jumps. In rounds of 12 and 7 athlete performs box overs.
†Levels:
- Intermediate/70+ Advanced: Same reps, (20/16″) box jumps, (45/25) kettlebell, (16/10) wall-ball
- Beginner/70+ Scaled: 12-9-7-5 reps, (20/16″) box step ups, (35/20) kettlebell, (14/8) wall-ball
Post results and experiences in the comments
8:57 RX
11:07
About 20 min slower than last time
I had two mess ups but I’m not even mad at this score. With all the recovery from my accident, this didn’t feel as bad as I thought and my lungs were able to keep up. I’m pretty proud of that. Can’t wait to do this one again!
20 secs*
10:48rx almost a min slower than last time. I rowed slow this time.
8:35 Rx, 0:14 PR!
Rowed at a 1150-1250 pace
10:23 55+ Rx
This was my first try. I think I went too conservatively. Plus I fell off of the box once a got a no rep.
10:18 PR
I dropped first rd of WBs, need to work on embracing that misery lol. Overall, happy with time. I think Last time i did This i was Like 13mins.
14:55 Rx
I finished and that’s about all I can say. I’m frustrated it took me 2:07 longer than last time, but I did push, especially on the very last row. I will definitely want to retest this. NTFS: move to stations quicker and no rest. Bigger sets on the wall balls. Harder on the row.
8:19
37 second PR!
Happy with my intensity level today. Knew I had to stay ahead of Coach Sarah. 😬🤣
Rowed 1200-1600 cal/hr. “Jogged” between stations.
Next time, row 1300-1800 and “run” between stations. 😬💪🏼
Also,
Set up the room to have lanes with the WB targets.