Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every 200 or 300m.   For time Compare to Friday, 09 November 2018     Post results and experiences to commentsRead more

Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to comments  Read more

Conditioning: MP Fitness Board WOD “MP” 15 Burpees 30 Squats 45 Sit-ups (unanchored) 600m Run   5 Rounds for time   Compare to Friday, 18 September 2015     Post results and experiences to commentsRead more

  Endurance: Every 10 minutes, for 30 minutes: 30/24 Cal row 30 Alternating dumbbell snatches (50/35) 30/24 Cal bike   For total work time     Post results and experiences to commentsRead more

  Skill: 5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down) 0:30 Rest 10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top) 1:00 Rest   4 Sets   Conditioning: 3 rounds of: 12 Box overs (24/20″) 6 Snatches (95/63) …rest 3:00, then… 3 rounds of: 10 Knees-2-elbows 5 Clusters (135/93) …rest 3:00, then… 3 rounds of: 8 Burpees-over-bar 4 Deadlift (315/203)   For time       Post results and experiences to commentsRead more