Post competitors class mobility work Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM For quality of movement Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders For Score Compare to Tuesday, 27 May 2014 Flexibility: 10 Sit-ups...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups* For Score *On final minute, do as many HRPU...Read More
Congratulations to MP’s very own Kelsey Wall and Grant Wilkins!! Very strategical Grant, waiting for your anniversary. 🙂 Conditioning: Partner WOD “Till death do us part” 1200m Run 100 Sit-ups 80 Wall-Ball Shots (20/14) 60 Kettlebell Swings (55/35) 40 Handstand Push-ups 100 Calories Rowed (50 each) 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Jumps...Read More
Attention: No Barbell class this Saturday. Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5 Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run 2 rounds for time *Use the same weight for all weighted exercises...Read More
Conditioning: “Game on” First… Run 600m Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees Next perform: 75 Double Unders Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers Finally… Run 600m For Time Compare to Monday, 08 April 2013 Flexibility:...Read More
Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips...Read More
Strength: Clean 1-rep max Compare to Monday, 17 November 2014 Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂 Mobility:...Read More
Strength: Front Squat 1-rep max For max load Compare to Wednesday, 12 November 2014 Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions For Score Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg...Read More
Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain...Read More
