Saturday, 12 May 2018

 

Conditioning:

“Eeny Meeny Miny Moe”*

60/100 Handstand Push-ups

60/100 Toes-2-Bar

60/100 Calories Assault Bike

60/100 Dumbbell Box Step-Overs (24/20″)†

60/100-ft Right-arm Dumbbell Overhead Lunge

60/100-ft Left-arm Dumbbell Overhead Lunge

 

For Time

*Pick your team. Perform this WOD as either a partner group or 4 person team. Reps are annotated as (partner/team). Equal work required. One at a time working.

†Males use 50-lb DB’s. Females use 35-lb DB’s.

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 11 May 2018

 

Conditioning:

“And then there was more”

Run 600m*

…then 4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

100 Double Unders

…then 5 rounds of:

4 Pull-ups

8 Push-ups

12 Squats

…then…

Run 600m

 

For Time

*Vest if you got it.

 

Strength:

Hang Power Cleans

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For Quality*

* Focus on maintaining straight arms through triple extension, fast elbows, and a solid receiving position.

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, loads, and experiences to comments

Monday, 07 May 2018

 

Conditioning:

MPCF Board WOD

“Psycho”

200m Row

30 Alternating Pistols

400m Run

50 Sit-up Slammers (12/8) @ 2m

600m Row

70m Burpee Broad Jumps

800m Run

 

For Time

Compare to Friday, 09 August 2013

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Saturday, 05 May 2018

 

Conditioning:

Partner WOD*

1600m run

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

200 Double Unders

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

100/90/80 Calories Biked

 

For Time

*Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Couch Stretch – 1:30/side

Spine Smash – 1:30

Butterfly – 1:00

 

 

Post time and experiences to comments

Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Compare to Saturday, 25 November 2017

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post time and experiences to comments

Monday, 30 April 2018

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Tuesday, 14 February 2017

*Run 400m at the end of each rep round

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 86

 

 

Post time and experiences to comments

Saturday, 28 April 2018

 

Conditioning:

Complete as many rounds and reps as possible in 35 minutes of:

Run 600m

10 Deadlifts (315/213)

Row 400m

20 Plate Push-ups*

Run 200m

30 Situps

 

For Score

Compare to Saturday, 22 July 2017

*Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post rounds and reps, and experiences to comments

Friday, 27 April 2018

 

Strength:

Power Clean to 5-rep max Front Squat

 

For max load

 

Conditioning:

15/12 Calories Biked

12 GHD Sit-ups

9 D-Ball Cleans (100/80)

6 Wall Climbs

 

4 rounds for time

 

Mobility:

Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post max load, time, and experiences to comments

Wednesday, 25 April 2018

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Friday, 07 April 2017

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, team total calories, and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

Post score and experiences to comments

Wednesday, 18 April 2018

 

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 74

 

 

Post time, loads, and experiences to comments

Tuesday, 17 April 2018

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post sprint time, score, and experiences to comments

Monday, 16 April 2018

 

Conditioning:

Row 1000m

…then partition as desired the following:

25 Handstand Pushups

50 Power Cleans (115/73)

75 Hand-release Push-ups

100 Sit-ups

…then…

Row 1000m

 

For Time

Compare to Monday, 18 April 2016

 

Strength:

Hang Squat Snatch

4-3-3-2-2*

@ 55-60-65-70-75% 1RM

 

For Quality

*Not cycled through. Setup separately for each rep. No touch-n-go’s.

 

Royal Huddleston Burpee Challenge:

Day 72

 

Flexibility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Middle Splits – 1:30

 

 

Post time, loads, and experiences to comments

Friday, 13 April 2018

 

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Jerk

Complex 1-rep max

(18:00 cap)

 

Conditioning:

“Time to pay…almost”

600m Run

40 Sit-up Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Sit-up Slammers*

600m Run

 

For Time

Similar to Saturday, 22 April 2017

(18:00 cap)

*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!

 

Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post max load, time, and experiences to comments