Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* *30 seconds of Seated Shoulder Flexion between sets Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63) …Rest 1 minute Part 2: Perform 2-4-6-8-10-12...Read More
Strength: Hang Clean to 5 Front Squats 1-rep max Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups …Rest 5 minutes 15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups …Rest 3 minutes Row 500m (All out effort) For Time Mobility: Couch Stretch –...Read More
Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on… …Rest 3 minutes Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on… …Rest 3 minutes Death by Sit-ups (by 3’s) 3 on...Read More
Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95) For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts. …Rest 5...Read More
Strength: Option 1: Make-up a missed 1-rep Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster Conditioning: 10 Burpee Box Overs (24/20″) 8 One-arm Kettlebell Snatches (53/35) 6 Wall-Ball Shot (20/14) @ (10′) 4 rounds for time...Read More
Fun times with MP family and friends! Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series For Max Load Compare to Friday, 02 January 2015 Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83) For Time Compare to Friday,...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103) …Rest 7 minutes Perform for time, with a 5:00 cap: 50 Double Unders 40...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
