Memorial day “Murph” aftermath.:) Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap) …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders …rest 2 minutes… Perform as many rounds...Read More
Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips For Score Strength:...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises. Strength: Back Squats 3-rep max Mobility: Quad Smash – 1:30/side...Read More
Happy Birthday Katie! Welcome to the top of the first hill! 🙂 Skill/Speed: Perform 4 rounds, 30 seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ Conditioning: “KPOP” Complete as many rounds and reps as possible in 6 minutes of: 9 Clean-2-Overhead (135/93) 9 Bar-Over-Burpees 69 Single Unders ...Read More
Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′ For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed. Strength: Power Snatch 3-3-3-3...Read More
Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m For Time Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Run is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Monday, 23 November 2015...Read More
Great Memorial Day WOD with the MP-Vertical family! Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes. Strength: Back Squats 5 reps @ 65% 1RM...Read More
Pinky competing with her team at #bricktownthrowdown last weekend! Strength: Sumo Deadlift 3-rep max Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed For Score Burpee Challenge: Day 109 Mobility: Pick any 3 stretches...Read More
