Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet”...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017 Flexibility/Mobility: Spine Smash...Read More
Conditioning: 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders For Time* *If current on all 9 lifts, option 3 is 3 rounds for time of CWOD Strength: Option 1: Make up a missed 1-rep...Read More
Skill: Row 250m, All Out Rest 4 minutes, then… 2000m Row at 80% All out pace For quality and pace control Conditioning: 300m Run 30 Sit-ups 15 Overhead Squats (95/63) 20 Chest-2-Bar Pull-ups 10 Shoulder Press (95/63) 25 Calories Biked 10 One-arm Kettlebell Lunges (53/35) 20 Box Overs (30/24″) 15 Push Press (95/63)...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed For Score Strength: Thruster 1-rep max Compare to Wednesday, 21 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More
Conditioning: Complete as many rounds and reps in 6 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/12 Calories Biked For Score Strength: Clean and Jerk 1-rep max Compare to Monday,...Read More
Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 Toes-2-Bar 5 rounds for time Strength: Back Squats 1-rep max Compare to Wednesday, 07 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00 ...Read More
Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80% For quality of pace and stroke control Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m For Time Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More
Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!! Conditioning: Partner WOD 15 Snatches (95/65) 30 Double Unders 10 rounds for time* (20:00 cap) *Partners alternate complete rounds. Each partner will perform 5 rounds individually. …rest 8:00, then… Strength: Find 1-RM...Read More
