Conditioning: Partner WOD Complete as many rounds and reps as possible in 30 minutes of: 2 rounds of “Cindy”* 2 rounds of “DT”* Run 400m* For score *Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1...Read More
0630 class Monday and Wednesday is canceled this week. All other classes are normal. Strength: Thrusters 2-2-2-2-2-2-2-2 Build to a heavy 2-rep max. Reps must be connected. Conditioning: “The Hangover” 50 Thrusters (45/33) 25 Pull-ups 15 Handstand push-ups 2 rounds for time Royal Huddleston Burpee Challenge: Day 38 ...Read More
0630 class Monday and Wednesday is canceled this week. All other classes are normal. General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills Specific warm-up: 10...Read More
Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B...Read More
General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)...Read More
Skill: Speed Skips 4 x 30 seconds Max reps each set Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets For Score Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups For Time Compare to Monday, 19 May 2014 Flexibility: First Rib Mobilization Overhead Distraction...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 20 minutes of: 10 Deadlifts (225/153) 10 Wall-ball shots (25/20) @ (10/9′) 10 Plate push-ups For score *Partners alternate exercises Flexibility: Middle splits Plow Side splits Royal Huddleston Burpee Challenge: Day 6* *See Day 1 for rules ...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53) For score *Partners alternate complete rounds Mobility: Reclined spinal twist Saddle sit Elevated cat Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules ...Read More
Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday. General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges...Read More
