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
“Crazy Train” (updated) 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+: (75/53) ...Read More
Skill Work: L-Sit 5:00 total hold time Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1 For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep) Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More
Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM For Quality Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35) *Each successful minute add 1 Box Jump Post weight, experience, and total minutes completed to commentsRead More
Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts Strength WOD: Push Press 4-4-4-4 For Max Load (Clean the bar, then perform 4 Push Press) Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More
Skill Work: Max Long Jump 3 attempts Strength WOD: Snatch Grip Deadlift 3-3-3-3-3 For max load Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch (53/35)* Run 300m For Time *Alternate arms every 3 reps Post distance, max load,...Read More
MPCF Board WOD “Isabel” 30 Snatches (135/93) For Time (10:00 cap) Compare to Wednesday, 29 August 2012 …Rest 10 minutes Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips For Score ...Read More
