Conditioning: Option 1: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Option 2: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 10 November 2017   Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead more

  Conditioning: Partner WOD Buy-in: 200 Double unders …then… 20 Handstand push-ups 30 Wall-ball shots (25/16) @ (10/9′) 40 Alternating box jumps (20″) 50 Sumo deadlift high pull (95/63) 60 Plate-facing burpees 50 GHD sit-ups 40 Alternating box jumps 30 Wall-ball shots 20 Handstand push-ups …then… Sell-out: 2000m Row   For time     Post results and experiences to commentsRead more

  Conditioning: 4800m Ruck run*   For time *Start with 20 lbs, and then every 1200m, add (10/5)lbs. If choosing to run unweighted, perform 15 burpee box overs (24/20″) after each 1200m.     Post results and experiences to commentsRead more

  Rest Day     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 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 Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  Conditioning: 30-20-10 rep rounds of: Calories biked Toes-to-rings   For time Time cap – 7:00   …Rest 1 minute from time cap, then… 15-10-5 rep rounds of: Burpees-over-bar Overhead Squats (135/93)   For time Time cap – 5:00   Flexibility: Side split Middle split Skin-the-cat     Post results and experiences to commentsRead more