Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest   4 sets for quality   Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders*   For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders     Post results and experiences 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

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead more

Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35)   For time (12:00 cap)   Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75%   For quality at each load. Work on cycling through big sets, MAINTAINING good form.     Post results and experiences to commentsRead more

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time     Post results and experiences to commentsRead more