Strength: Snatch* 3-3-3-3-3 For quality and max load *These are full squat snatches Conditioning: Row 800m 40 Dumbbell Snatches (53/35)* Run 600m 30 Dumbbell Snatches Row 400m 20 Dumbbell Snatches Run 200m 10 Dumbbell Snatches For Time These are 1-arm snatches, alternating every 5 reps Mobility: Couch Stretch...Read More
Reminder: Evening class is canceled. All other classes are normal. Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees For Score …Rest 8:00 Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More
Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off For Quality Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More
Strength: Pick one: Back Squats or Deadlift 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More
Strength: Snatch* 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80%** For max reps at 80% *These are squat snatches. Catch/receive the bar at the bottom of the squat. **At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2...Read More
Danny getting his “ape” on! Strength: Deadlifts 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: Partner WOD: As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate...Read More
Skill or Strength: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 …Or Make-up any missed 1-rep max For Quality or Max Load Conditioning: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups 5 rounds for time ...Read More
Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows For Quality Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups For Score Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash...Read More
Strength: Front Squat 1-rep max For Max Load Compare to Friday, 11 July 2014 Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″) 16 Wall-Ball Shots (20/14) @ (10/9′) …Rest 2:00* 3 rounds for time *Go ALL OUT each round ...Read More
