Conditioning: As many rounds and reps as possible in 20:00 of the following: 12/10 Calories rowed 9 Wall ball shots (20/14)@(10/9′) 1 Barbell complex* (155/103) For score *Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead. Entire complex is worth 6 points for scoring purposes. Each lift of the complex...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked For Score *Alternate exercises Strength: Thruster 1-rep max Compare to Friday, 24 July 2020 ...Read More
“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Wednesday,...Read More
Conditioning: MPCF Board WOD MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups...Read More
Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″) For score...Read More
Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups For time, equal work …rest 5:00 then… 5 Toes-to-bar 10 Alternating dumbbell snatches (50/35) 10 Rounds for time, partners alternate rounds Post results and experience to commentsRead More
Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups 3 rounds for time Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020 Post results and experience to commentsRead More
Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93) …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123) …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153) …rest 3 min...Read More