Noon class is canceled today. Sorry for any inconvenience. Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds Conditioning: Pick any Girl, Hero, or Board WOD Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00...Read More
Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time ...Read More
Strength: Sumo Deadlift 4-4-4-4-4 For max load Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183) For Time Compare to Wednesday, 21 August 2013 Flexibility: 20 Side Leg Swings – each side...Read More
Skill: Hinge Rows 7-7-7-7 30 seconds Super Front Rack mobilization between sets For Quality Strength: Push Jerk 5 reps at 60% 1RM 3 reps at 70% 1+ reps at 80% For max reps at 80% Conditioning: 2012 Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Kettlebell Push-ups...Read More
Skill: Handstand Hold 4 x 30 seconds 30 second 1-arm Lat Leans between sets per side Conditioning: “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees For Time Compare to Wednesday, 22 May 2013 Mobility: 15 Sit-ups to Straddle Hold...Read More
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
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
