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
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
Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More
Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups 2 rounds for time Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep...Read More
Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80% For quality of pace and stroke control Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53)...Read More
When biking alone is just too hard! Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Wednesday,...Read More
Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63) 3 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep....Read More
Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 250m Row 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score Strength: Clean 1-rep max Compare to Monday, 19 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Elevated Cat –...Read More
