Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Friday, 15 August 2014 OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run For Time Mobility: Twisted Cross – 1:00/side...Read More
Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00 Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load Or, if caught up: Overhead Squat 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
Skill: Max rep Burpees in 1:00 Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load Conditioning: Perform 4 rounds for time of: 15/12 Calories Bike One-arm/one-leg plank hold for 30 seconds* 15/12 Calories Rowed One-arm/one-leg plank hold for...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 02 July 2018 Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Alternating Pistols 10/8 Calories Biked 12 Sit-ups For Score *Partner alternate exercises …Rest 8 minutes… Complete as many rounds* and reps as possible in 10 minutes of: 100m Row 5 Front Squats...Read More
