Steichen Family Row Team Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope 2 rounds for quality Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More
Conditioning: 5-10-15-20-15-10-5 rep rds of: Wall-Ball Push-ups Box Overs (24/20″) GHD Sit-ups For Time Strength: Pick one: Deadlift or Overhead Squat 1-1-1-1-1 For Max Load Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00 2 Rounds For Quality...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
Strength: Clean and Jerk 1-rep max For Max Load Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders 3 rounds for time Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00 Post Load, Time,...Read More
Strength: Clean to 2 Front Squats (15:00 time cap) For Max Load Perform one clean, then perform 2 front squats. Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes ...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