Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps @ 85% Conditioning: Complete as many rounds as possible in 15 minutes of: 2 Muscle-ups 4 Wall-Ball Push-ups 6 Front Squats (75/53) 8 Hollow Rocks 200m Row Mobility: Hip Capsule...Read More
Skill: Turkish Get up 4 rounds of 4 reps/side For Quality Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges For Time Compare to Thursday, 14 July 2011 Flexibility: Forward Fold with Twist – 1:00/side Low Lunge Twist – 1:00/side Lying Hip Capsule – 1:00/side Quad Smash – 2:00/leg 2...Read More
Partner WOD: Complete as many rounds and reps as possible in 9:00 of: Run 200m Max Rep Box Jumps (30/24″) Rest 30 seconds, switch, and repeat …rest 2:00 Complete as many rounds and reps as possible in 9:00 of: 50 Double Unders Max rep Sit-ups Rest 30 seconds, switch, and repeat ...Read More
Reminder: Evening class is canceled. All other classes are normal. Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees For Score …Rest 8:00 Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More
Strength: Front Squat 5 reps at 65% 1RM 3 reps at 75% 1+ reps at 85% For max reps at 85% Conditioning: 21-18-15-12-9-6 rep rounds of: Calories Rowed Sit-ups Box Overs (24/20″) Hand-release Push-ups For Time Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More
Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off For Quality Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More