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

    Skill Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2   For Quality     Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: Complete as many rounds as possible in 10:00...Read More

Pre-WOD Run: Run 5K  There will be a group meeting at Lafortune Park by the swimming pool at 0745.     Strength WOD: Sumo Deadlift 3-3-3-3-3   For Max Load     Conditioning WOD: Row 750m …then 10 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then Row 750m   For Time    ...Read More

  Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over.   For Time (20 minute cap)     Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10...Read More

    Skill Work: 25 Straight Leg Toes-2-Bar For Quality     Strength WOD: Back Squats 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM     Conditioning WOD: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs  Kettlebell Push-ups     Flexibility WOD: Hold middle splits for 2 minutes 20 side...Read More

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More