Strength: Back Squat 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows...Read More

  Strength/Skill: Practice for 15:00 Snatch Balance @ 45% 1RM Snatch and Power Snatch @ 50%   For Quality   Conditioning: Run 200m 5 Muscle-ups 5 Power Cleans (185/123)   3 rounds for time (8:00 cap)   …Rest 5:00   50 Double Unders 25 One-legged Push-ups (alternating)* 30 Speed Skips 15 Handstand Push-ups* 50 Single...Read More

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...Read More

  Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More

  Strength: Front Squat 5    reps @ 60% 1RM 3    reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 3 Ground-to-Overhead (155/103) 6 Bar-Over-Burpees   3 rounds for time (5:00 cap)   …Rest 5:00   12 Deadlifts (205/133) 9 Pull-ups 6 Handstand Push-ups   3 rounds...Read More

  Skill: Practice for 10:00 – Push-up Form – Plyometric Push-up Progression 1 – Plyometric Push-up Progression 2   For Quality     Conditioning: Run 200m 9 Thrusters (125/83) 15 Toes-through-Rings 21 Double Unders   4 Rounds For Time     Mobility: Quad Smash – 2:00/leg Hip Capsule Stretch – 2:00/leg Overhead T-spine – 2:00...Read More

Run route is almost complete! 🙂   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality     Conditioning: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups   …Rest 4 minutes, and repeat   For Score Compare...Read More

    Strength: Hang Power Snatch  5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)...Read More

Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Tuesday, 02 October 2012     Strength: Hang Power Clean 5    reps @ 50% 1RM Clean 3    reps @ 60% 1+ reps  @ 70%   For max reps at 70%     Mobility: Lateral Opener...Read More