Skill or Strength: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 …Or Make-up any missed 1-rep max For Quality or Max Load Conditioning: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups 5 rounds for time ...Read More
Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows For Quality Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups For Score Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Monday, 10 June 2013 Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013...Read More
Strength: Hang Power Clean 1-rep max For Max Load Compare to Wednesday, 18 December 2013 Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 20 Slammers (12/8) 10 Pull-ups 5 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Pull-ups 5 Handstand...Read More
Strength: Overhead Squat 1-rep max For max load Conditioning: “Thrusting Elbows” 21-15-9 rep rounds of: Thrusters (95/63) Knees-2-Elbows Run 400m at end of each round For Time Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00 ...Read More
Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand For Quality Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed...Read More
Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45) Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More