Fun times with the MP family at the “HalloWOD”! Make plans to join MP this Saturday for a free WOD at 0900! Conditioning: 50/40 Calories row 30-ft Right hand overhead DB walking lunges (50/35) 30-ft Left hand overhead DB walking lunges 15 Handstand push-ups 3 rounds for time Strength: Clean 6 reps @...Read More
Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More
Conditioning: Partner WOD, equal work required 10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together) 4 Rounds for time Post results and experience to commentsRead More
Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups For score Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021 For load Post results and experience to commentsRead More
Conditioning: 2021 Functional Fitness Lift Move Work* From 0:00 to 4:00 1-Rep-max clean …Rest 2 minutes then… From 6:00 to 10:00 Max bar muscle-ups …Rest 2 minutes then… From 12:00 to 20:00, complete as many reps as possible of: 30 Double-unders 8 Single-arm dumbbell push presses (left arm) (50/35) 8 Single-arm dumbbell push presses (right...Read More
Make plans to join us this Friday for our next FREE WOD day! Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike For time (18:00 cap) Only one bar can be...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Endurance: Run 800m Ski 3:00 for calories Bike 3:00 for calories Row 3:00 for calories Rest 5:00 2 rounds for time and total calories Post results and experiences to commentsRead More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint Post fastest and slowest time …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees Rest 2 min, then… 2 Min AMCAP row Rest 2 min,...Read More
