“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Wednesday,...Read More
“Friend Friday” is THIS Friday, May 7th! Conditioning: 15 Deadlifts (225/153) 35 Overhead squats (75/53) 90 Double-unders 3 Rounds for time Strength: Back squat 9@25% of your 1-rm back squat 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80% For max reps and quality Post results and experiences to commentsRead More
Conditioning: MPCF Board WOD MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Wednesday, 26 August...Read More
Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″) For score...Read More
Conditioning: MPCF Board WODs: Max reps rope climbs (12′) in 2:00 For score …rest 7:00 then… Max unbroken WB shots (20/14)@(10/9′) For score Strength: At 60-65% 1-rep max clean & jerk, perform the following: 1 Push press 1 Push jerk 1 Split Jerk 5 Sets for quality of lifts ...Read More
Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups 3 rounds for time Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020 Post results and experience to commentsRead More
Conditioning: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1 Wall-ball shot (25/20)@(10/9′) For total reps *Add one rep of each exercise each round Strength/Skill Work: At 70% of your 1-rm clean, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to...Read More
Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93) …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123) …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153) …rest 3 min...Read More
