Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!   Skill: Speed Skips 4 x 30 seconds Max reps each set   10-20 seconds of seated shoulder flexion between sets   For Score     Strength: Hang Squat Snatch 1-1-1-1   For Max Load  ...Read More

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality     Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time     Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side...Read More

  Skill: Headstand Hold 4 x 30 seconds   10-20 seconds of Static Shoulder Extension between sets   For Quality     Conditioning: Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   For Score Compare to Wednesday, 23 May 2012     Flexibility: Hold Supine...Read More

  Skill Work (Pistol progressions): Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Strength: Shoulder Press 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set     Conditioning: “Climbing...Read More

  Skill (Pull-up lvl 2): Bar Pull-up Progressions Kip Progressions   For Quality     Strength: Hang Squat Clean 2-2-2-2-2   For max load     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...Read More

  Skill Work (Pistol progressions): Deck Squats 10-10-10 10 Skiers between sets   …then 5 on each leg of: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3   For Quality     Conditioning: Master Qualifier Event 3 50 Calories Rowed 15 Handstand Push-ups 50 Double Unders   3 rounds for time (20:00 cap)  ...Read More

  Skill (Handstand lvl 2): Headstand Hold, 1:00 1-1-1-1-1 10-20 seconds of static shoulder extension between sets   If you have not successfully passed Handstand level 1, perform: Tripod Hold, 1:00 1-1-1-1-1 10-20 seconds of seated shoulder flexion between sets   For Quality     Strength: Overhead Squat 5 reps @ 60% 1RM 3 reps @...Read More

  Skill Work (Handstand): Tripod Hold, 1:00 1-1-1-1-1 10 seconds of seated shoulder flexion between sets   For Quality     Conditioning WOD: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups   …Rest 4 minutes, and repeat   For Score     Flexibility WOD: Test Bridge Up...Read More

  Skill Work (Pull-up): Hinge Rows 7-7-7-7 30 second one-arm upright lat leans between sets   For Quality     Strength WOD: Thrusters 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: “Sledge Slamming” 30 Calories Rowed 25 Slammers (12/8) 20...Read More

  Skill Work: Practice for 10 minutes Broad Jumps – Two leg and one leg   For Quality and Experience     Conditioning WOD: Perform as many reps in one minute at each station. Then rotate and rest for 30 seconds between stations, and one minute between rounds. Wall Climbs Kettlebell Swings (53/35) Weighted Walking...Read More