Skill Work: Practice for 10:00 Pistol Progression 1 Pistol Progression 2 For Quality Strength WOD: Shoulder Press 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM For Max Reps Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 200m...Read More
Skill Work: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand Conditioning WOD: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups For Time Post time to comments Compare to Wednesday, 16 October 2013 Mobility...Read More
“Crazy Train” (updated) 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+: (75/53) ...Read More
Skill Work: L-Sit 5:00 total hold time Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1 For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep) Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...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,...Read More
Tough Mudder Team 2012 “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run For Time Post time to commentsRead More
Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM For Quality Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35) *Each successful minute add 1 Box Jump Post weight, experience, and total minutes completed to commentsRead More
Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts Strength WOD: Push Press 4-4-4-4 For Max Load (Clean the bar, then perform 4 Push Press) Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More
Skill Work: Max Long Jump 3 attempts Strength WOD: Snatch Grip Deadlift 3-3-3-3-3 For max load Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch (53/35)* Run 300m For Time *Alternate arms every 3 reps Post distance, max load,...Read More
