Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Friday, 18 November 2016   Mobility: Overhead Distraction Hip Capsule Spine Smash     Post time and experiences to commentsRead more

  Rest Day     MP Iron Club is canceled this week. Will be back next week.Read more

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 15 Box jumps (increase height every 5) 10 KB swings   Conditioning: “Jill” Complete as many rounds and reps as possible in 25-minutes of: 10 Back Squats* (60% of 1RM Clean) 10 Pull-ups 10 Alternating Dumbbell Snatches (50/35) 300m Run   For score *Must clean the weight, place on back, perform squats, and then come back over head. Run = 12 points (1 pt per 25m)   Mobility: Shoulder Fold Reclined Spinal Twist Twisted Cross     Post results and experiences to commentsRead more

  Endurance: Partner WOD 100 Calories Rowed 40 Push-ups 60 Calories Biked 50 Sit-ups 70 Calories Ski Erg 50 Push-ups 60 Calories Rowed 40 Sit-ups 100 Calories Biked   For time     Post results and experiences to commentsRead more

  Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings (72/53) 8 Box Jumps (30/24″)*   For score *max box jumps on last round   Sell-out: 5 D-ball Cleans (100/80) 10/8 Calories Rowed Rest 1:00   3 rounds for time Flexibility/Mobility: Spine Smash Pike Stretch Couch Stretch     Post results and experiences to commentsRead more