Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: “Ignite” 20 Burpees 150 Double-unders 80 Abmat sit-ups 60 Wallball shots (20/14)@(10/9′) 40 Alternating lunges 20 Power cleans (135/93) 200m Row   For time WOD courtesy of https://forgingyouthresilience.org/     Post results and experience to commentsRead more

  Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead more

  Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups   For score   Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021   For load     Post results and experience to commentsRead more

Endurance: 600m Run 2:00 Rest 600m Run 2:00 Rest 600m Run 2:00 Rest 400m Run 1:00 Rest 400m Run 1:00 Rest 400m Run   For time   Accessory Work: Barbell Z-press Max reps in 1 minute (at 20-25% of 1-rm clean & jerk) 2:00 Rest 3 Sets for total reps     Post results and experience to commentsRead more