In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018,...Read More
Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats Helen’s House 400m Run 21 Kettlebell swings (53/35) 12 Pull-ups Fran’s House 15 Thruster (95/63) Nancy’s House 400m Run 15 Overhead squats (95/63) Grace/Isabel’s House 20 Ground-to-overhead (135/93) Kelly’s House 400m Run 30 Box jumps...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
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
Conditioning: MPCF Board WOD’s “Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/63) Run 800m 21 Thrusters (95/63) Run 400m 50 Pull-ups For time Compare to Friday, 07 October 2011 Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile For time Post results and experiences to commentsRead More
Happy birthday Norka! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the...Read More
Strength & Conditioning: “One way, the other way” 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of: Power clean (135/93) 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of: Bar-over-burpees For time *Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on. Royal Huddleston Burpee Challenge: Day 121 Post results and experiences to...Read More
Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds 3 rounds for total sprint time Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders 4 rounds for time Compare to Tuesday, 19 June 2018 Mobility: Pick any 3 mobilities from the MWOD posters...Read More
