Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65) 2 rounds for time For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps...Read More
Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 /...Read More
Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. Strength: Find 1 rep max of the following complex: Clean to Push Press to...Read More
Conditioning: 3-6-9-12-9-6-3 rep rounds of: Chest-2-Bar Pull-ups Back Squats (185/125)* Burpee-Over-Bar Run 200m at the end of each round For Time *Must clean weight and place in back rack Flexibility/Mobility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00 ...Read More
Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now perform: Row 400m @ 90% all out pace, rest 1 minute, repeat, then…Row 300m @ 90% x 1 Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean & Jerks (135/95) For Time Compare to Friday, 17 October 2014 Flexibility/Mobility: Right side straddle...Read More
Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220) For Score Compare to Wednesday, 24 April 2013 Strength: Front Squat 7-rep max Flexibility/Mobility: Couch Stretch – 1:30/side Elevated Cat – 2:00 Reclined Spinal...Read More
Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint For Time Compare to Saturday, 08 August 2015 Instructions: Equal work. One person at a time...Read More
Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar For Time Similar to Functional Fitness Games 2016 Flexibility/Mobility: Thread...Read More
Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar 3 rounds for time *Equal work required Strength: Deadlifts 4-rep max For Team Total Flexibility/Mobility: ROMWOD Royal Huddleston Burpee Challenge: Day 63 Post time, load,...Read More
