Skill: Max Hold L-sit For Time Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible Flexibility: Hold middle splits for 2 minutes 20...Read More
Skill Test: Max Vertical Jump* *a one-step take off is allowed For Max Height Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More
Skill Test: Max Rep Push-ups Max Rep V-ups For Max Rep and Quality Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) 3 Rounds For Time Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00 Post time and experiences to...Read More
Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk* For Quality *After each set, perform 10 Kipping Pull-ups Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips For Score Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More
New road and distance markers being laid! Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Friday, 01 June...Read More
Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand For Quality Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More
Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5* For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows. Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More
Strength: Back Squats 3-3-3-3-3 For Max Load Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups For Score Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More
Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups For Time Compare to Saturday, 07 December 2013 Mobility: Pick any 3 stretches from the MWOD posters Post time, stretches, and...Read More
