Saturday, 22 June 2019

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)

 

Nancy’s House

400m Run

15 Overhead squats (95/63)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

 

For time

 

 

Post results and experiences to comments

Monday, 17 June 2019

 

1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches

30 Alternating pistols

30 Pull-ups

30 Thruster

30 Burpees-over-bar

1000m Row

 

For time

*all lifts are same load (95/63)

 

 

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Saturday, 15 June 2019

 

Conditioning:

Partner WOD

800m Farmers walk (53/35)

100 Squats/Plank hold

90 Pull-ups/Superman hold

80 Sit-ups/Wall sit hold

70 Burpees/Static hang

60 Ground-to-overhead (95/63)/Handstand hold

50 Deadlifts (225/153)/Hollow hold

400m Farmers walk (53/35)

 

For time

Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Friday, 14 June 2019

 

Strength & Conditioning:

“A Fool’s Choice”

Build WOD, then perform 5 rounds of:

*Part 1, choose one:

10 Back squats (135/93)

12 Front Squats (115/73)

14 Overhead squats (95/63)

*Part 2, choose one:

4 Bar muscle-ups

8 Chest-2-bar pull-ups

11 Pull-ups

*Part 3, choose one:

10 Hang cleans (135/93)

12 Hang cleans (115/73)

14 Hang cleans (95/63)

 

For time

*Pick one move, load and rep scheme from each part to create your “Fool’s Choice”, and then perform 5 rounds for time.

 

 

Post choice, results, and experiences to comments

Monday, 10 June 2019

 

Conditioning:

MPCF Board WOD’s

“Daniel”

50 Pull-ups

Run 400m

21 Thrusters (95/63)

Run 800m

21 Thrusters (95/63)

Run 400m

50 Pull-ups

 

For time

Compare to Friday, 07 October 2011

 

Or….

“Jerry”

Run 1 mile

Row 2000m

Run 1 mile

 

For time

 

 

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Friday, 07 June 2019

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!

 

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

4 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Monday, 04 June 2018

 

Flexibility/Mobility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

Spine Smash

 

 

Post results and experiences to comments

Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

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Monday, 03 June 2019

 

Strength & Conditioning:

“One way, the other way”

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Power clean (135/93)

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of:

Bar-over-burpees

 

For time

*Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on.

 

Royal Huddleston Burpee Challenge:

Day 121

 

 

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Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

Complete as many rounds* and reps as possible in 20 minutes of:

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

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Friday, 31 May 2019

 

Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds

 

3 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders

 

4 rounds for time

Compare to Tuesday, 19 June 2018

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

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Wednesday, 29 May 2019

 

Conditioning:

100 Calories rowed

50 Burpee pull-ups

50 Calories rowed

25 Burpee pull-ups

 

For time

 

Mobility:

Reclined spinal twist

Twisted cross

Eye of the needle

 

 

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Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

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Wednesday, 22 May 2019

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Monday, 09 July 2018

 

Flexibility/Mobility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

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Tuesday, 21 May 2019

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.

 

Conditioning:

20/16 Calories rowed

20 Burpees

 

5 rounds for time

 

Skill:

Handstand and Pistol progressions

 

Mobility:

Hip capsule

Reclined spinal twist

Twisted cross

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

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