Wednesday, 25 November 2020

Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

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Wednesday, 11 November 2020

Skill:

10 Hollow rocks

10 Arch raises

20 Hollow/arch swings on bar

1:00 Rest

 

5 Sets

 

Conditioning:

12 Devil presses (50/35)

50′ Double dumbbell walking lunge*

9 Devil presses (50/35)

50′ Double dumbbell walking lunge

6 Devil presses (50/35)

50′ Double dumbbell walking lunge

3 Devil presses (50/35)

50′ Double dumbbell walking lunge

 

For total time

*For first lunges, hold one dumbbell overhead in your right hand, and the other dumbbell in a suitcase carry in left hand.  For second set of lunges, hold both dumbbell’s in front rack.  For third set, hold both dumbbells in farmers carry.  For last set of dumbbells, hold one dumbbell overhead in your left hand, and the other dumbbell in a suitcase carry in right hand.

 

 

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Tuesday, 10 November 2020

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m, 500m, 250m, 250m

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Perfect Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (50/35)

 

 

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Monday, 09 November 2020

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

 

 

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Saturday, 07 November 2020

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Friday, 28 February 2020

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

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Wednesday, 04 November 2020

2013 Flashback!

Skill:

4 Strict Pull-up + 5 sec hold with chin over bar

1:00 Rest

 

5 Sets

 

Conditioning:

Every minute on the minute:

Minute 1: 10 Toes to bar

Minute 2: 8 D-Ball cleans (100/80)

Minute 3: 6 Double dumbbell box step overs (50/35)@(20″)

Minute 4: 4 Perfect push-ups

Minute 5: 2 Strict handstand push-ups

Minute 6: Rest

 

3 Rounds

 

 

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Tuesday, 03 November 2020

Endurance:

Row 15/12 calories

25′ Handstand walk

Row 15/12 calories

1:30 Rest

 

7 Rounds for total time

 

 

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Monday, 02 November 2020

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 23 January 2019

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

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Wednesday, 28 October 2020

 

Skill:

5 Tempo Ring Rows (3-0-3-0 pace)

1:00 Rest

10 Double Kettlebell L-sit Strict Press

1:00 Rest

 

4 Sets

 

Conditioning:

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

14 Burpees over rower

20 Wallball shots (25/20) @ (9’)

14 Burpees over rower

20 Calories row

 

For score

 

 

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Monday, 26 October 2020

Skill:

10 Parallette Shootthroughs

1:00 Rest

7 Parallette Push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

Fitness Challenge WOD

21-15-9 Rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

2:00 Rest

 

21-15-9 Rep rounds of:

Calories rowed

Burpees

 

For total time

 

 

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Saturday, 24 October 2020

Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

2:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

8 Min AMRAP (partners alternate rounds) of:

1 Deadlift (225/153)

2 Burpee box overs (24/20)

3 Toes to bar

 

Rest 7 min

 

9 Min AMRAP (partners alternate exercises) of:

3 Strict pull-ups

5 Overhead squats (135/93)

7 Barbell push-ups

 

For total reps

 

 

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Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

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Wednesday, 21 October 2020

Skill 1:

3/3 Hollow Rock to Arch (3 ea direction)

1:00 Rest

10 Double Dumbbell Maltese Press*

1:00 Rest

5 Sets

*moderate weight, but each 10 should be done unbroken

FC Skill challenge:

Max reps single-unders

2 Attempts

 

Strength:

EMOM for 15 minutes:

1 Squat clean (70-75% of 1-rep clean)*

 

For quality of movement
* maintain same load throughout all rounds

 

 

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Monday, 19 October 2020

Skill:

0:30 Parallette Tuck Hold

0:30 Rest

1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)

2:00 Rest

5 Sets

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 06 May 2019

 

 

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