Skill: Handstand Holds 5 x 20 seconds For Quality Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side Post time and...Read More
Strength: Push Press 3-3-3-3-3 For Max Load Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run 4 rounds For time Post time to comments Compare to Wednesday, 17 July 2013 Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More
Skill: Practice 10:00 on: Handstand Progressions For Quality Strength: Overhead Squat 3-3-3-3-3 For Max Load Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run For Time Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More
Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets For Quality Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More
Skill: Sally Squats* For Quality *Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”. ...Read More
Noon class is canceled today. Sorry for any inconvenience. Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds Conditioning: Pick any Girl, Hero, or Board WOD Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00...Read More
Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time ...Read More
Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Quality Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300 3 rounds for time Mobility: Plantar Surface...Read More
Strength and Skill: Power Clean* 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Cleans, hold handstand for 30-45 seconds. Conditioning: 20-15-10-5 rep rounds of: Overhead Squats (95/63) Hand Release Push-ups GHD Sit-ups Calories Rowed For...Read More
