Conditioning: 21 Front squats (115/73) 15 Bar-facing burpees 9 Strict handstand push-ups   4 Rounds for time (30:00 cap)     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Power Clean On an every 1:30 clock: 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75% 3 @ 75% 2 @ 80% 2 @ 80% 2 @ 80% 2 @ 80%   For quality   Lift 2: Deadlift On a 3:00 clock: 7 reps   5 sets for load, building to a heavy 7-rep   Lift 3: Bench Press On an every 2:00 clock: 7 @ 30% 6 @ 40% 5 @ 50% 4 @ 60% 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85%   For quality   Core Work: 20 straight...Read more

Conditioning: 2 rounds of: 12 Shoulder press* (75/53) 12 Toes to bar Rest 2:00 and then… 24 Shoulder press (75/53) 24 Toes to bar Rest 2:00 and then… 24 Toes to bar 24 Shoulder press (75/53) Rest 2:00 and then… 2 rounds of: 12 Toes to bar 12 Shoulder press (75/53)   For time *Barbell must be cleaned from the floor for each set of shoulder press     Post results and experiences in the commentsRead more

  Endurance: 500m Row 1500m Bike 750m Ski 1000m Run 750m Ski 1500m Bike 500m Row   For time (30:00 cap)     Post results and experiences in the commentsRead more

Strong work to all the participants of the “1776” WOD! You are Ape Strong!!   Conditioning: Partner WOD 1000m Run (together)* 200m Sled drag (225) 1000m Run (together) 1000m Ski 1000m Run (together) 200m Sandbag Lunges (50) 1000m Run (together)   For time (40:00 cap) *For Rx, run only the first 1K with a rucksack (45/30)     Post results and experiences in the commentsRead more