Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push...Read More
Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked For Score Strength: Shoulder Press 1-rep max For max load Compare to Wednesday, 07 November 2018 Conditioning 2: 30 Single Unders 10 Toes-2-Bar 3...Read More
Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the...Read More
Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees 3 rounds for score Strength: Front Squat 1-rep max For max load Compare to Wednesday, 03 April 2019 Flexibility: Couch stretch Middle straddle Spine smash Post results and experiences to commentsRead More
Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the...Read More
Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More
General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run. Specific Warm-up: 5 SDHP (25% body weight) 5 Thrusters 5 Hang Pwr Snatch 4...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Wednesday, 12 June 2019 Post results and experiences to commentsRead More
