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
Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL 2.8 Snatch 1-rep max 5-minute cap …rest 5:00 Clean & Jerk 1-rep max 5-minute cap For max load Conditioning: 5:00 after C&J, perform 3 rounds for time of: 7 Toes-2-Bar 5 Goblet Squats (70/53) 3 Burpees Run 100m ...Read More
0845 class is canceled. Sorry for any inconvenience. Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk* For Time Compare to Wednesday, 14 May 2014 *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack...Read More
2011 Flashback: Tulsa Mud Run Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets For Quality Conditioning: 40 Speed Skips 10 Sumo Deadlift High-pull (75/53) 20 Slammers (12/8) 10 Thrusters (75/53) 4 rounds for time …then 10 Muscle -ups For Quality Flexibility:...Read More
Strength: Back Squat 1-rep max For Max Load Compare to Tuesday, 05 August 2014 Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters For Time Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash...Read More
Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3 For Quality Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips For Time Mobility: Hip Capsule – 2:00/side Overhead...Read More
Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats …Rest 9:00 Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53) For Time (7:00 cap)...Read More
