Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday, 14 October 2020   Strength: Deadlift 9@25% of your 1-rm deadlift 8@35% 7@45% 6@55% 5@65%...Read More

Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021     Post results and experiences to commentsRead More

Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″)   For score...Read More

Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups   For time, equal work …rest 5:00 then…   5 Toes-to-bar 10 Alternating dumbbell snatches (50/35)   10 Rounds for time, partners alternate rounds     Post results and experience to commentsRead More

Conditioning: MPCF Board WODs: Max reps rope climbs (12′) in 2:00   For score   …rest 7:00 then… Max unbroken WB shots (20/14)@(10/9′)   For score   Strength: At 60-65% 1-rep max clean & jerk, perform the following: 1 Push press 1 Push jerk 1 Split Jerk   5 Sets for quality of lifts  ...Read More

Open Gym 1200-1330 For all UNLIMITED members   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...Read More

Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020     Post results and experience to commentsRead More

Endurance: 10:00 Row at 90% of “6-min row test” pace …Rest 5:00 then… 10:00 Bike at 90% of “6-min bike test” pace …Rest 5:00 then… 5:00 Row at 95% of “6-min row test” pace …Rest 3:00 then… 5:00 Bike at 95% of “6-min bike test” pace   For quality of pacing See “6 min row...Read More

Conditioning: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1 Wall-ball shot (25/20)@(10/9′)   For total reps *Add one rep of each exercise each round   Strength/Skill Work: At 70% of your 1-rm clean, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to...Read More

  Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153)   …rest 3 min...Read More