Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 14 November 2018...Read More

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Alternating lunges 8 Shoulder press w/ T then… Bike 600m 10m Quad pulls 10m Frankenstein walk 10 PVC Windmills 10 PVC Passovers   Endurance: 1-mile run 4800m bike* 1-mile run   For time     Post results...Read More

Conditioning: 3 min AMRAP: 20 Double-unders 8 Alternating DB snatches (50/35) 8 Alternating DB box step ups (24″/20″) with 1 (50/35) DB Rest 2 min 6 min AMRAP: 40 Double-unders 10 Alternating DB snatches (50/35) 10 Alternating DB box step ups (24″/20″) with 1 (50/35) DB Rest 2 min 9 min AMRAP: 60 Double-unders 12 Alternating...Read More

Conditioning: 3 Rounds of: 7 Thrusters (93/63) 7 Bar-facing burpees 7 Pull-ups   Then run 400m, and complete 3 rounds of: 5 Thrusters (125/83) 5 Bar-facing burpees 5 Chest-to-bar pull-ups   Then run 600m, and complete 3 rounds of: 3 Thrusters (135/93) 3 Bar-facing burpees 3 Muscle-ups (ring or bar)   Then run 800m  ...Read More

  Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time Compare to Friday, 24 August 2018 *If you have a vest, wear it (20/14)...Read More

Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the...Read More

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   2 rounds for time   Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019     Post results and experiences to commentsRead More

Endurance: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More

Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More

Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push...Read More