Conditioning: EMOM for 5:00 perform: 200m Row Sprint Or… 450m Bike Sprint Post slowest time …Rest 10:00, then… 14 Plate Burpees (25# plate) 14 Squats 14 Hand-release Push-ups 14 Alternating Lunges Row 500m 4 rounds for time Post slowest sprint time and time 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
Strength: Deadlift 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% (15:00 cap) Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat* For score* (10:00 cap) *Add 1 Power Clean and 1...Read More
Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m For Time …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m For Time Skill or Strength: Pick a few weaknesses from the Athletic...Read More
Congratulations to Christa and Norka on their first comp! Strong work ladies! Conditioning: Complete as many as possible in 10 minutes of: 300m Run 10 Toes-2-Bar 10m Handstand Walk 10 Weighted Box Step-ups (50/35)* @ (24/20”) For Score *While holding a (50/35) DB in each hand Strength: 10 rounds of: 4 Strict...Read More
Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute 3 rounds for score Compare to Saturday, 15 October 2016...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*. A...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps...Read More
Sprints: Partner WOD Bike 200 Calories Row 200 Calories For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment. Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More
