Conditioning: 60 Double-unders 45 Handstand push-ups 60 Double-unders 30 Box jumps (30/24″) 60 Double-unders 15 Wall-walks 60 Double-unders   For time (15:00 cap) *Levels Intermediate/70+ Advanced: 45 double-unders (or 90 single-unders), 30 handstand push-ups, 25 box jumps (24/20″), 10 wall-walks Beginner/70+ Scaled: 60 single-unders, 25 handstand pushups (or double dumbbell push-press, 20 box jumps (20/16″), 10 scaled wall-walks Core Work: 0:10 Hollow hold 0:50 Rest 0:20 Hollow hold 0:40 Rest 0:30 Hollow hold 0:30 Rest 0:40 Hollow hold 0:20 Rest 0:50 Hollow hold 0:10 Rest 1:00 Hollow hold   For quality   Mobility: Mobility video as a class     Post results and experiences in the commentsRead more

Strength: Deadlift Take 15-minutes to build to a heavy 3-rep max   For load   Conditioning: “Hang on Dude” Partner WOD, equal work 42-30-18 Deadlifts (295/183) Toes-to-bar Cals biked   For time (14:00 cap) WOD Courtesy of Midwest Fall Classic 2024 *Levels Intermediate/70+ Advanced: (245/153) deadlift Beginner/70+ Scaled: 36-24-14 reps, 60% deadlift (not to exceed 205/133), unanchored sit-ups     Post results and experiences to commentsRead more

Endurance: 1:00 Ski sprint for max meters 1:30 Rest   15 Rounds for max meters     Post results and experiences in the commentsRead more

Conditioning: Partner WOD, equal work NOT required Midwest Fall Classic 2025 WOD 1 “Block Party” 150m Run (together) 15 Burpees over sandbag (150/100) 15 Sandbag cleans (150/100) 15 Sandbag squats (150/100) 150m Run (together) 12 Burpees over sandbag 12 Sandbag cleans 12 Sandbag squats 150m Run (together) 9 Burpees over sandbag 9 Sandbag cleans 9 Sandbag squats 150m Run (together)   For time (10:00 cap)   *Levels Intermediate/70+ Adv: (100/70) sandbag  Beginner/70+ Scaled: 100m run, (70/50) sandbag, step overs permitted on burpees Midwest Fall Classic 2025 WOD 2 “Meet Me In The Middle” Partner A: 2 Rounds of: 9/7 Calories biked 7 Deadlifts (245/165) 5 Burpee box jump overs (30/24″)   Partner B: 15 Handstand push-ups 10 Single arm dumbbell hang snatches (70/50) 50-ft Overhead dumbbell lunges 10 Single arm dumbbell hang snatches 50-ft Overhead dumbbell lunges 25-ft Handstand walk   And then athletes perform: 25 Synchro toes-t0-bar   …And...Read more

Conditioning: 15/12 Calories Biked 12 Sit-up Slammers (14/10) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean the floor, and place it on the back. **Levels Intermediate/70+ Adv: 12/9 cals, (80/53)/% based Beginner/70+ Scaled: 10/7 cals, (65/43)/% based   Strength: Overhead Squat 1-rep max Compare to Wednesday, 08 November 2023     Post results and experiences in the commentsRead more