Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!   Skill: Speed Skips 4 x 30 seconds Max reps each set   10-20 seconds of seated shoulder flexion between sets   For Score     Strength: Hang Squat Snatch 1-1-1-1   For Max Load  ...Read More

  Skill: Ring Rows 10-10-10-10 1:00 Overhead Distraction between sets   For Quality     Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerk (135/93)*   *Masters 55+ Rx weight: (115/73)   For Time (10:00 cap) Compare to Tuesday, 10 December 2013   …Rest 10:00 from “Grace” completion   Complete as many rounds as possible...Read More

  Skill: Headstand Hold 4 x 30 seconds   10-20 seconds of Static Shoulder Extension between sets   For Quality     Conditioning: Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   For Score Compare to Wednesday, 23 May 2012     Flexibility: Hold Supine...Read More

  Skill: Wall-Facing Handstand Hold 4 x 30 seconds 5 passovers between handstands, gradually narrowing grip     Strength: Deadlift 3-3-3-3-3   For Max Load     Conditioning: Complete as many rounds possible in 10:00 10 Box Overs (24/20″) 10 Hand Release Push-ups 10 Pull-ups   For Score     Mobility: Hip Capsule Stretch –...Read More

  Skill (Pull-up lvl 2): Bar Pull-up Progressions Kip Progressions   For Quality     Strength: Hang Squat Clean 2-2-2-2-2   For max load     Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within...Read More

  Skill (Handstand lvl 2): Headstand Hold, 1:00 1-1-1-1-1 10-20 seconds of static shoulder extension between sets   If you have not successfully passed Handstand level 1, perform: Tripod Hold, 1:00 1-1-1-1-1 10-20 seconds of seated shoulder flexion between sets   For Quality     Strength: Overhead Squat 5 reps @ 60% 1RM 3 reps @...Read More

  Skill Work (Handstand): Tripod Hold, 1:00 1-1-1-1-1 10 seconds of seated shoulder flexion between sets   For Quality     Conditioning WOD: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups   …Rest 4 minutes, and repeat   For Score     Flexibility WOD: Test Bridge Up...Read More

    Skill Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2   For Quality     Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: Complete as many rounds as possible in 10:00...Read More

    Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35)   *Each successful minute add 1 Box Jump     Post weight, experience, and total minutes completed to commentsRead More

  MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score    ...Read More