Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More
Conditioning: 200m Wall-Ball Carry (20/14) 3 Rope Climbs 10 Toes-2-Bar 20m Burpee Broad Jumps 6 Rounds for time Similar to Wednesday, 12 July 2017 Post results and experience to commentsRead More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Skill: 4 Negative pull-ups w/ 4-sec count down Rest 1:00 5 sets for...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Endurance: Every minute on the minute for 6-minutes* perform: 0:30 hard row for calories*...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 3 Bar...Read More
Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest 4 sets for quality Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders* For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders Post results...Read More
Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35) For time (12:00 cap) Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75% For quality at each load. Work on cycling through big...Read More
Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93) …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35) …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16 For time Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More
Conditioning: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 3 Wall walks Even minutes: 10 Parallette facing burpees … Rest 4:00 then … Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 12/9 Calories biked Even minutes: 15 Wall ball shots (20/14) @ (10/9′) Strength:...Read More
