Skill Work: Max Long Jump 3 attempts Strength WOD: Snatch Grip Deadlift 3-3-3-3-3 For max load Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch (53/35)* Run 300m For Time *Alternate arms every 3 reps Post distance, max load,...Read More
MPCF Board WOD “Isabel” 30 Snatches (135/93) For Time (10:00 cap) Compare to Wednesday, 29 August 2012 …Rest 10 minutes Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips For Score ...Read More
Skill Work: Handstand Hold 10:00 of practice Strength WOD: Squat Clean 3-3-3-3-3 Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders For Score Post experience, weight, and score to comments Read More
Strength WOD: Jerk 5-5-5-5-5 Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″) 2 rounds for time Post weight used and time to commentsRead More
Strength WOD: Shoulder Press 3-3-3 @ 65% 1RM 2-2-2 @ 85% 1RM For Quality Conditioning WOD: “Double Up” 200 Double Unders 35 Power Cleans (135/93) 15 Muscle-ups For Time Post experience and time to commentsRead More
Strength WOD: Deadlift 1-rep max (20 minute time cap) Compare to Thursday, 02 January 2014 Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders For Score Compare to Saturday, 25 January 2014...Read More
Pick a Board WOD: “JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups For Time Compare to Wednesday, 22 May 2013 “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Monday,29 October 2012 “Randy” 75 Power Snatches (75/53) For Time Compare to...Read More
Strength WOD: Front Squats 3-3-3-3-3 @ 75% 1RM For Quality (20 minute cap) Conditioning WOD: “Walk it out” 5 Power Cleans 10m Front Rack Walking Lunges 5 Power Cleans 10m Front Rack Walking Lunges 10 Toes-2-Bar 300m run 3 rounds for time Weights: Rx: (135/93) 55+ Rx: (115/73) Post...Read More