Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap) …rest 5-10 minutes As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower Burpee Challenge: Day 81 Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side ...Read More
Strength: Shoulder Press 3-rep max For max load Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles For Time Compare to Friday, 25 April 2015 Flexibility: 10 Sit-ups to Straddle Right Side Straddle –...Read More
Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 1 21-15-9 rep rounds of: Calories Rowed Thrusters* For Time *Ages 54 and below: (95/65) Ages 55+: (75/55) Strength: 2016 Functional Fitness Games Masters Qualifier Event 2 1-rep max Deadlift No Time Cap Flexibility: Eye of the Needle – 1:30/side Twisted Monkey –...Read More
One of my favorite pics with Mr. and Mrs. Decker! 🙂 Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45) Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash –...Read More
When you are strategizing at a comp, you HAVE to pause for a selfie! Strength: Power Clean to 5-rep max Front Squat For max load Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Overhead Distraction...Read More
Nick still rep’n MP at the Festivus Games! Skill Work: Row practice 20 pulls for max meters Rest 90 seconds 4 rounds 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...Read More
Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come! Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m For Time *You may substitute 70 Burpees Strength: Hang Squat Snatch...Read More
Fun with friends! Celebrating the upcoming union of Jana and Doug! Skill/Speed: Perform 4 rounds, 30 seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups Conditioning: Complete as many rounds and reps as possible in 7...Read More
