Strength: Deadlift 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row For Time – Equal work, one at a time working, and must...Read More
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...Read More
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...Read More
Strength: Clean 1-rep max Compare to Monday, 17 November 2014 Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂 Mobility:...Read More
Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal. Conditioning: 3-person team WOD 30 GHD Sit-ups 30 Fat Bar Deadlifts (225/150) 50 Double Unders 50 Burpees 20 Overhead Squats (115/75) 20 Pull-ups For Time Instructions: This is a relay style WOD. Team member...Read More
Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014 Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups For score Flexibility: Couch Stretch, 1...Read More