Strength: Shoulder Press 3-3-3-3-3 For Max Load Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m 3 rounds for time Compare to Saturday 21 July 2012 Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg ...Read More
Strength: Back Squats 3-3-3-3-3 For Max Load Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups For Score Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More
Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups For Time Compare to Saturday, 07 December 2013 Mobility: Pick any 3 stretches from the MWOD posters Post time, stretches, and...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
REST DAY Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you...Read More
Skill: Hinge Rows 3 x 5* Incline Rows 3 x 5* *In between sets, perform 25 Double Unders For Quality Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 16 Box Overs (24/20″) 12 Hand-Release Push-ups 8 Toes-2-Bar For Score Mobility: Banded Olympic Wall...Read More
Strength: Snatch 3-3-3-3-3 @ 60% 1RM For Quality Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run 4 rounds for time Compare to Monday, 11 November 2013 Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch,...Read More
Skill: Handstand Holds 5 x 20 seconds For Quality Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side Post time and...Read More
Strength: Deadlift 5-5-5-5-5 For Max Load Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run 3 rounds for time Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More
