Conditioning: “Loredo” 24 Squats 24 Push-ups 24 Walking Lunges 400m Run 6 rounds for time WOD courtesy of CFHQ Flexibility/Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg Post times and experiences to commentsRead More
Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows* 4 rounds for time Compare to Saturday, 16 April 2016 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E. Flexibility: Right...Read More
Friday 0845 class is pushed back to 0900. All other classes are normal. Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6...Read More
Conditioning: “This is nuts” 9 Thrusters (95/63) 18 Slammer (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups 3 rounds for time Use one bar, adjust weights as needed Compare to Wednesday, 14 September 2016 Flexibility: Underneath (Thread the needle) – 1:30/side Seal...Read More
Conditioning: “Admit it…you love this!” Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) For Score Run 1100m and rest for a total of 10 minutes Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5...Read More