Rest Day     MP Iron Club Canceled for this week onlyRead more

Conditioning: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of: Wall ball shots (25/16) @ (9’) Chest to bar pull-ups   For time or reps completed by time cap (25:00 cap)   Post results and experiences to commentsRead more

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’s then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks   Endurance: 3 min bike for calories* 3 min rest 7 rounds for total calories   *Goal each round is to bike at least 20% of the total calories you biked on your 20 min bike on Tuesday, 14 July 2020   Accessory Work: 2 sets for quality: Side plank (Accumulate 1 min/side) 30 hollow body alternating elbow to knee touches     Post results and experiences to commentsRead more

Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)   For score* *Score is total weight lifted   Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30   5 Rounds for time   *increase weight each round according to the following percentages: Round 1: 35% of 1-rep front squats Round 2: 37.5% Round 3: 40% Round 4: 42.5% Round 5: 45%     Post results and experiences to commentsRead more

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m Bike   For Time *Equal work on all exercises. Row and bike, as equal as possible.     Post results and experiences to commentsRead more