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Bodyweight
  Strength: Front Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For quality of movement   Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)   For Time Compare to Friday, 30 May 2015     Post load, time, and experiences to...
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Congratulations to MP’s very own Kelsey Wall and Grant Wilkins!! Very strategical Grant, waiting for your anniversary. 🙂    Conditioning: Partner WOD “Till death do us part” 1200m Run 100 Sit-ups 80 Wall-Ball Shots (20/14) 60 Kettlebell Swings (55/35) 40 Handstand Push-ups 100 Calories Rowed (50 each) 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Jumps...
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Attention: No Barbell class this Saturday.   Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5 Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run   2 rounds for time *Use the same weight for all weighted exercises...
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Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m   For Time Compare to Monday, 08 April 2013   Flexibility:...
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Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time   Strength: Hang Squat Clean 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post time, weight, and experiences to comments
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Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: 1000m Row 50 Thrusters (65/45) 30 Pull-ups   2 rounds for time   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post skills worked, time and...
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  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time *Equal work. One working at a time.   Mobility: Barbell Internal Rotation Smash – 1:30/side Couch...
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  Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips...
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Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Every minute on the minute for 15 minutes perform:...
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  Strength: “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 5 reps @ 85%   For Quality   Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35...
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