Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar   For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each). PDP will also count as burpees for the burpee challenge. Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch. …rest 8:00, then…   Part 2: 35 Deadlifts (225/153) 35 Wall-ball shots (20/14) @ (10/9′) 35 Calories rowed 35 Handstand push-ups w/ 2″ riser   For time (8:00 cap) …rest 8:00, then…   Part 3: Every 90 seconds perform 1 rep of the following cycle: Clean ⇒ Hang power clean Men: 135-165-185-205-215-225-235-245-255-265-275-285 Women: 65-85-105-115-125-135-145-155-165-170-175-180   Royal Huddleston...Read more

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)   Conditioning: Hero WOD “Wittman” 15 Kettlebell swings (53/35) 15 Power cleans (95/65) 15 Box Jumps (24/20″)   7 rounds for time Compare to Friday, 11 November 2011   Mobility: Overhead distraction Couch stretch Spine smash   Royal Huddleston Burpee Challenge: Day 19     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.   Royal Huddleston Burpee Challenge: Day 18     Post results and experiences to commentsRead more

  General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: Row 15 hard slow strokes rest ~1:00 Row 10 fast strokes rest ~2:00 Row 15 strokes at desired race pace rest ~3:00   Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare both to Tuesday, 02 October 2018     Flexibility/Mobility: Right side straddle Left side straddle Center straddle Butterfly Pike   Royal Huddleston Burpee Challenge: Day 17     Post times, loads, and experiences to commentsRead more

    General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Bike skill work: Max calories per round on the assault bike in 40 rotations* Rest 2:00 between rounds 7 rounds for max calories per round and total calories *1 Rotation is a complete rotation of the front sprocket. I.E. If your right foot starts on top, after it has returned to the top, 1 rotation has been made. Also, if your right hand starts forward, after it returns to the forward position, 1 rotation has been made.   Skill work: Look at skill sheets, and look at 2-3 exercises/movements to work on or test out   Royal Huddleston Burpee Challenge: Day 16     Post results and experiences...Read more