Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand For Quality Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More
Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5* For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows. Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More
Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups For Time Compare to Saturday, 07 December 2013 Mobility: Pick any 3 stretches from the MWOD posters Post time, stretches, and...Read More
Skill: Hinge Rows 3 x 5* Incline Rows 3 x 5* *In between sets, perform 25 Double Unders For Quality Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 16 Box Overs (24/20″) 12 Hand-Release Push-ups 8 Toes-2-Bar For Score Mobility: Banded Olympic Wall...Read More
Skill: Handstand Holds 5 x 20 seconds For Quality Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side Post time and...Read More
Skill: Practice 10:00 on: Handstand Progressions For Quality Strength: Overhead Squat 3-3-3-3-3 For Max Load Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run For Time Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More
Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets For Quality Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More
Skill: Sally Squats* For Quality *Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”. ...Read More