Conditioning: Partner WOD 800m Farmers walk (53/35) 100 Squats/Plank hold 90 Pull-ups/Superman hold 80 Sit-ups/Wall sit hold 70 Burpees/Static hang 60 Ground-to-overhead (95/63)/Handstand hold 50 Deadlifts (225/153)/Hollow hold 400m Farmers walk (53/35) For time Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts...Read More
Happy birthday Norka! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the...Read More
Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch. Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More
Conditioning: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More
Monday’s WOD will be at the Memorial High School track at 0900 only. Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap 4 rounds …then… Run bleachers on both side of stadium. For time...Read More
Conditioning: 4-person Team WOD In partner teams, (m/m) (f/f) if able, perform the following: Run 800m* …then… 10 rounds* of: 5 Pull-ups 10 Push-ups 15 Squats …then… Run 800m* For time …rest 5 minutes, mix partner groups, then… Row 2000m* Max rep Clean-2-Overhead* (135/95) (bar MUST pass through the front rack position on each...Read More
No 0630 class on Tuesday. Sorry for any inconvenience. CFE/Conditioning: Max meters rowed, biked, or combination of in 40-minutes Solo or Partner For total meters Compare to Tuesday, 13 November 2018 Mobility: Couch Stretch Sink Mobilization Hip Capsule Stretch Royal Huddleston Burpee Challenge: Day 87 Post time, skills, and experiences...Read More
Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left. Conditioning: 3 rounds of: 20 Double Unders 3 Clean and Jerks (185/123) 6 Sit-ups Slammers (20/14) 12 Barbell Push-ups* Rest 1:00† …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12...Read More
Skill: Push-ups and Pistols Conditioning: Complete as many rounds and reps as possible in 18 minutes of: 10 Partner pistols 10 Synchronized push-ups 400m Run w/ wall-ball (20/14) For score Flexibility: Saddle sit Pike stretch Half straddle Post results and experiences to commentsRead More
