Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Friday, 15 August 2014 OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run For Time Mobility: Twisted Cross – 1:00/side...Read More
Skill: Max rep Burpees in 1:00 Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load Conditioning: Perform 4 rounds for time of: 15/12 Calories Bike One-arm/one-leg plank hold for 30 seconds* 15/12 Calories Rowed One-arm/one-leg plank hold for...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 02 July 2018 Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch...Read More
No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
“Breathing is over-rated. But it is necessary.” 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...Read More
Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked For Total Score Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More
Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62) For Score …Rest 2-minutes Partner up, and row 1200m, switching every...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
