Skill: 0:20 L-hang from bar 0:30 Rest 1 Wall walk + 6 Shoulder Touches 1:00 Rest   5 Sets   Conditioning: Partner WOD “This is Halloween” 1031m Row 31 Box jumps (24″/20″) 31 Handstand push-ups 31 Cal assault bike 31 Kettlebell swings (70/53) 31 Wall ball cleans (20/14) 31 Push-ups 31 (x2) Double-unders 31 Kettlebell goblet squats (70/53) 31 Slammers (20/14) 31 Devil presses (50/35)   For time     Post results and experiences to commentsRead more

Conditioning: “Functional Fitness Total-ish” Find max reps at 80% (of 1RM) of each of the following lifts: Back Squat Shoulder Press Deadlift   For total reps and weight lifted     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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

  Skill: 5 Tempo Ring Rows (3-0-3-0 pace) 1:00 Rest 10 Double Kettlebell L-sit Strict Press 1:00 Rest   4 Sets   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 14 Burpees over rower 20 Wallball shots (25/20) @ (9’) 14 Burpees over rower 20 Calories row   For score     Post results and experiences to commentsRead more

Endurance: 4:00 Bike 4:00 Row 4:00 Rest   3 Rounds for total calories     Post results and experiences to commentsRead more