Conditioning: 7 Hang power cleans (115/78)* 6 Front squats 5 Shoulder to overhead 24 Double-unders   5 Rounds for time *Same load throughout WOD (12:00 cap) Compare to 27 August 2024 †Levels: Intermediate/70+ Advanced: (95/63) barbell, 24 double-unders OR 48 single-unders Beginner/70+ Scaled: (80/53) barbell, 24 single-unders Strength: Overhead Squat OR Front Squat Every 1:30, perform 1 rep @ 40% @ 45% @ 50% @ 55% @ 60% @ 65% @ 70% @ 75% @ 80% @ 85% @ 85% @ 85%   For quality     Post results and experiences in the commentsRead more

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Power Snatch Spend 10-minutes warming up to 80-80% of 1Rm and then every 0:30, complete: 1 @ 80-85%   20 Sets for quality   Lift 2: Back Squat Every 2:30 complete: 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75%   For Quality   Strict Strength: Spend 10-minutes working on the gymnastics strict strength program   Core Work: 10 V-ups 30 Heel taps 10 Dip support knee raises on rings 100-ft Single-arm kettlebell farmer carry (right) 100-ft Single-arm kettlebell farmer carry (left)   3 Rounds for quality   †MP Iron Club programming...Read more

Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: 5 Shuttle runs (25-ft down and back = 1 rep) 10 Strict pull-ups 15 Push-ups 20 Squats 10 Shuttle runs 15 Strict pull-ups 20 Push-ups 25 Squats 15 Shuttle runs 20 Strict pull-ups 25 Push-ups 30 Squats   For time (18:00 cap) †Levels: Intermediate/70+ Advanced: Rep counts are: 4-8-12-16, 8-12-16-20, 12-16-20-24 Beginner/70+ Scaled: Rep counts are: 3-6-9-12, 6-9-12-15, 9-12-15-18, banded strict pull-ups OR ring rows     Post results and experiences in the commentsRead more

Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike   3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16 burpee box jump overs (16/12″), 400m run OR 500m ski OR 1200m bike     Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked   …Rest 3:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double unders or 60 single unders, 8 bar-facing burpees Beginner/70+ Scaled: (135/93), 2 Wall-walks or 50-ft bear crawl, 6 cal bike, 40 single unders, 6 bar-facing burpees   Post results and experiences in the commentsRead more