Skill: Pistol Progression 2 – 3:00 10 Incline Ring Rows Pistol Progression 3 – 3:00 10 Incline Ring Rows   For Quality     Conditioning: MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 19 December 2011     Mobility: Couch...Read More

  Strength and Skill: Thrusters* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set *Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or...Read More

  Skill: Ring Rows 10-10-10-10 1:00 Overhead Distraction between sets   For Quality     Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerk (135/93)*   *Masters 55+ Rx weight: (115/73)   For Time (10:00 cap) Compare to Tuesday, 10 December 2013   …Rest 10:00 from “Grace” completion   Complete as many rounds as possible...Read More

  Skill: Headstand Hold 4 x 30 seconds   10-20 seconds of Static Shoulder Extension between sets   For Quality     Conditioning: Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   For Score Compare to Wednesday, 23 May 2012     Flexibility: Hold Supine...Read More

  Skill Work (Pistol progressions): Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Strength: Shoulder Press 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set     Conditioning: “Climbing...Read More

  Skill: Wall-Facing Handstand Hold 4 x 30 seconds 5 passovers between handstands, gradually narrowing grip     Strength: Deadlift 3-3-3-3-3   For Max Load     Conditioning: Complete as many rounds possible in 10:00 10 Box Overs (24/20″) 10 Hand Release Push-ups 10 Pull-ups   For Score     Mobility: Hip Capsule Stretch –...Read More

  Skill (Pull-up lvl 2): Bar Pull-up Progressions Kip Progressions   For Quality     Strength: Hang Squat Clean 2-2-2-2-2   For max load     Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within...Read More

  Skill Work (Pistol progressions): Deck Squats 10-10-10 10 Skiers between sets   …then 5 on each leg of: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3   For Quality     Conditioning: Master Qualifier Event 3 50 Calories Rowed 15 Handstand Push-ups 50 Double Unders   3 rounds for time (20:00 cap)  ...Read More

  Skill (Handstand lvl 2): Headstand Hold, 1:00 1-1-1-1-1 10-20 seconds of static shoulder extension between sets   If you have not successfully passed Handstand level 1, perform: Tripod Hold, 1:00 1-1-1-1-1 10-20 seconds of seated shoulder flexion between sets   For Quality     Strength: Overhead Squat 5 reps @ 60% 1RM 3 reps @...Read More

Skill Work (Pull-up): Hinge Rows 7-7-7-7 30 second one-arm upright lat leans between sets   For Quality     Strength WOD: Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: “Never Enough” 21-15-9 rep rounds of: Deadlifts (225/150) Bar-over-Burpees Back Extensions   For Time     Mobility WOD: Pick one lower...Read More