Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 Sit-ups 7 Squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Walking Lunges 40m D-ball high carry Bike 15/12 Calories Specific Warm-up: 2 cycles of...Read More
Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row For total calories on each apparatus *If you...Read More
Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike For total calories on each apparatus Mobility:...Read More
Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings...Read More
Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For Quality Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Compare to Wednesday, 21 March 2018 Mobility: Couch Stretch...Read More
General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats 2 rounds for quality (increase intensity each round) …then… 350m Ski for time Endurance: Bike 1:00 for calories Rest 2:00* 5 rounds for total calories *During the rest, perform 35 double unders Core: Death by Hollow...Read More
Strength & Conditioning: With a running clock, every minute on the minute perform 1 repetition of: Snatch, start at no more than 25% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5)...Read More
Tuesday night class this week is canceled. All other classes normal. Endurance: 200m Run sprint Rest 2:00* 7 rounds for time *After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder. Core: Death by Hollow Hold Every minute on the minute, add 5 seconds to...Read More
Conditioning: MPCF Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s. Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning,...Read More
Endurance & Skill: Bike 600m Rest 2:00* 7 rounds for time *Perform 7 handstand push-ups during each of the rest periods. Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest) Post results and experiences to...Read More