Strength: Clean 1-rep max Compare to Friday, 28 August 2015 Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups 600m Run For Time Compare to Friday, 28 August 2015 Flexibility: Couch Stretch – 1:30/side Hamstring Floss...Read More
Common position post 5K row! Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups For Time Compare to Friday, 13 June 2014 Mobility: Pick 3 mobility exercises Post time and experiences to commentsRead More
Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013 Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set Or… Pick any three (3) skills on the “Athletic Skills Sheet” to work on...Read More
Strength: Thruster 1-rep max Compare to Monday, 24 August 2015 Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row 3 rounds for time Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30 Post load, time, and...Read More
Skill: Rower Stroke Work 10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More
2015 MP Christmas Party Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015 Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds For Score *Up to 75%...Read More
Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes 7:00-8:00: All athletes rest 8:00-15:00: Switch (men will perform...Read More
Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015 Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run...Read More
Pre-race smiles Skill: 500m Row For Time Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) For Time Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More
