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: “Chocolate Chips” Rowing variation 20 Shoulder Touches 40 Pull-ups 750m Row 80 Sit-ups 100 Double Unders 80 Squats* 750m Row 40 Kettlebell Swings (53/35) 20 Ring Dips For Time Similar to Friday, 17 April 2015 *Burpees are an authorized substitution for Burpee Challenge participants Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/...Read More
Rest Day Competitor’s Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected...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
New platforms under construction! Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run For Score …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More
