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 commentsRead 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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
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...Read More
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...Read More
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 commentsRead More
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...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Monday, 25 June 2018 Flexibility/Mobility: Spine Smash Reclined Spinal Twist Hamstring Floss Post score, max load, and...Read More
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 commentsRead More
