Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part.  While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While one partner performs deadlifts, the other holds their bar in hang position.  While one partner performs toes to bar, the other hangs from bar. Partners may split reps however they would like for the deadlift and toes to bar.   For time   Accessory: Upright dumbbell rows, 10/arm Bent over dumbbell rows, 10/arm 2 rounds for quality of work Chose a weight where you can perform all 10 reps unbroken and maintain form     Post results and experiences to commentsRead more

General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Row 1:00 10 PVC Windmills 10 PVC Passovers   Endurance: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to  Friday, 17 January 2020     Post results and experiences to commentsRead more

Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time   For total WOD time *Do not count rest in time. WOD 1 time + WOD 2 time + WOD 3 time = Total WOD time 4:00 cap on each section. If you hit the cap, add 1 second per rep not completed.   Post results and experiences to commentsRead more

General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run.   Specific Warm-up: 5 SDHP (25% body weight) 5 Thrusters 5 Hang Pwr Snatch 4 SDHP (40% body weight) 4 Thrusters 4 Hang Pwr Snatch 3 SDHP (WOD weight) 3 Thrusters 3 Hang Pwr Snatch   Conditioning: Row 500m 15 Sumo deadlift high-pull* Run 400m 15 Thrusters* Row 500m 15 Hang power snatch* Run 400m 15 Bar-over-burpees   2 rounds for time *Use the same load for all lifts… 50% body weight Compare to Saturday, 10 August 2019     Post results and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max   Compare to Wednesday, 12 June 2019     Post results and experiences to commentsRead more