Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with athlete facing forward, 100m done with athlete facing backwards.  Order is athlete’s choice.   Then, 4 rounds* of: 26 Push-ups 56 Wall-ball clean throws (20/16/14)† @ 10m 70 Wall-ball sit-up throws (20/16/14) @ 5m   Then… Cash out: 1776m run (both partners run)   For time *Equal work †(mm/mf/ff)     Post results and experiences to commentsRead more

Conditioning: AMRAP in 8min of: 15 Wall ball shots (20/14) @ (10/9) 10 Pull-ups 5 Handstand push-ups 100m Run Strength: Clean & Jerk 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 90%   For quality work     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

General warm-up: 2 rounds of: Run 400m 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills Bike 2:00 7 Wall-Ball Shots 7 Toes-2-bar   Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (7:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps as possible in 10-minutes of: 9 Deadlifts (135/93) 6 Burpees-over-bar 3 Squat cleans (135/93)   For score *Partners alternate complete rounds on “Roadhouse” Warm-up template: 7 Hang power cleans(45/33) 5 Power cleans (75/53) 3 Squat cleans (95/63) 2 Squat cleans (115/73) 3 Deadlifts (125/83) 2 Squat clean (125/83) 2 Deadlifts (135/93) 2 Squat clean (135/93)     Post results and experiences to comments WOD’s courtesy of Battle at the Base 2020 competitionRead more

Endurance: Row 250m Rest 1:00 Run 200m Rest 1:00 Row 500m Rest 2:00 Run 400m Rest 2:00 Row 750m Rest 3:00 Run 800m Rest 3:00 Row 750m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 1:00 Run 200m Rest 1:00 Row 250m   For total sprint time (Total time – 18:00 of rest = sprint time)       Post results and experiences to commentsRead more