Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...Read More

Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...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

Post “300”!   Strength: Power Clean 3-3-3-3-3   For Max Load     Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round.     Flexibility: Test Pike Sit Hamstring Floss – 2:00 per...Read More

  Strength: Thruster 1-rep max   For Max Load Compare to Tuesday, 15 October 2013     Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time     Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More

  Strength: Power Snatch 5  reps  @ 60% 1RM Snatch 3  reps  @ 70% 1+ reps @ 80%   For max reps     Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees...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 and Skill: Power Clean* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Cleans, hold handstand for 30-45 seconds.     Conditioning: 20-15-10-5 rep rounds of: Overhead Squats (95/63) Hand Release Push-ups GHD Sit-ups Calories Rowed   For...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 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