Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...Read More
Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups For Score …rest 8:00 4 x Sprint 400m, fast walk/slow jog 200m For speed work Mobility: Pick any 3 mobility...Read More
Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More
The “Super” ladies of MP sporting their hidden identities at fellow Functional Fitnesster and affiliate owner of Vertical Functional Fitness, Doug Decker’s 40th birthday celebration! WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar …Rest 4 minutes ...Read More
Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders For Score Strength: Hang Power Clean 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For...Read More
Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂 Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More
Conditioning: Row 500m (calories) Rest 4 minutes Max rep Handstand Push-ups in 1 minute Rest 4 min Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes For Score Compare to Wednesday, 13 October 2010 *Total all reps and calories for score Strength: Snatch Grip Deadlift 3 @...Read More
Ape Nation Masters Team – “Older Apes” Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m For Time Compare to Monday, 12 October 2009 Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max...Read More
Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105)...Read More
