Monday, 24 June 2019

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

 

Conditioning:

Hero WOD

“Saman”

13 Deadlifts (185/125)

17 Wall-ball shots (20/14) @ (10/9′)

400m Run

 

8 rounds for time

The meaning of the numbers:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave

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

Friday, 21 June 2019

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018

 

Flexibility:

Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross

 

 

Post results and experiences to comments

Wednesday, 19 June 2019

 

Conditioning:

15 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 30 May 2018

 

 

Post results and experiences to comments

Tuesday, 18 June 2019

 

Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

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)

 

 

Post results and experiences to comments

Tuesday, 11 June 2019

 

Endurance:

“Luck of the drawl”

Max calories biked or rowed in 30 minutes

 

For score

*Everyone will draw out of the hat to see whether they will bike or row.

 

Mobility:

Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist

 

 

Post 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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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. 😉

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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.

 

 

Post results and experiences to comments

Monday, 27 May 2019

Monday’s WOD will be at the Memorial High School track at 0900 only.

 

Conditioning:

Partner WOD

“Memorial at Memorial”

400m Run*

20 Wall-ball volleyball throws (20/16/14)

Alternating burpee broad jumps*

Sprint*

20 Wall-ball sit-up throws (20/16/14)

20 Push-ups w/ clap

 

4 rounds

…then…

Run bleachers on both side of stadium.

 

For time

 

*Instructions:

Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3.

Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps.

Sprint equals the burpee broad jumps each round. “Sprint” back to the start line.

(MM/MF/FF)

 

 

Post results and experiences to comments

Saturday, 25 May 2019

Monday’s WOD will be at the Memorial High School track at 0900.

 

Conditioning:

MPCF Hero Board WOD

“Michael”

Run 800m

50 Back Extensions

50 Sit-ups

 

3 rounds for time

Compare to Monday, 04 October 2010

 

 

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