Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed For Score Strength: Thruster 1-rep max Compare to Wednesday, 21 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More
Conditioning: Complete as many rounds and reps in 6 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/12 Calories Biked For Score Strength: Clean and Jerk 1-rep max Compare to Monday,...Read More
Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 Toes-2-Bar 5 rounds for time Strength: Back Squats 1-rep max Compare to Wednesday, 07 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00 ...Read More
Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80% For quality of pace and stroke control Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m For Time Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More
Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!! Conditioning: Partner WOD 15 Snatches (95/65) 30 Double Unders 10 rounds for time* (20:00 cap) *Partners alternate complete rounds. Each partner will perform 5 rounds individually. …rest 8:00, then… Strength: Find 1-RM...Read More
Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More
Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups 2 rounds for time Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep...Read More
Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80% For quality of pace and stroke control Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53)...Read More
When biking alone is just too hard! Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Wednesday,...Read More
