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
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 Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2 For Quality Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM For Max Reps Conditioning WOD: Complete as many rounds as possible in 10:00...Read More
Skill Work: L-Sit 5:00 total hold time Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1 For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep) Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More
Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM For Quality Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35) *Each successful minute add 1 Box Jump Post weight, experience, and total minutes completed to commentsRead More
Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts Strength WOD: Push Press 4-4-4-4 For Max Load (Clean the bar, then perform 4 Push Press) Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More
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
