Endurance: Run 200m rest 2:00* Run 400m rest 2:00 Run 600m rest 2:00 Run 800m rest 2:00 Run 600m rest 2:00 Run 400m rest 2:00 Run 200m   For total sprint time (total time – 12:00 of rest) *During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups   Flexibility: Couch stretch Left split Right split Pike Twisted cross Shoulder fold     Post results and experiences to commentsRead more

  Conditioning: “Straight 100” 25 Calories rowed 20 Wall-ball shots (20/14) 20 Box jumps (24/20″) 25 Calories rowed 30 Wall-ball shots 30 Box jumps 25 Calories rowed 50 Wall-ball shots 50 Box jumps 25 Calories rowed   For time Compare to Friday, 20 September 2019   Mobility: Quad smash Spine smash Overhead distraction Sink stretch     Post results and experiences to commentsRead more

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs 4 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP of: 1 Power Cleans (185/123) 1 Box Overs 2 Grasshoppers   …rest until 18:00, then perform for time: 20 Synchronized Plank Claps 40 Kettlebell Swings (53/35) 80 Wall-Ball Shots (20/14) @ (10/9′) 40 Kettlebell Swings 20 Synchronized Burpees   Flexibility/Mobility: Saddle Sit Reclined Spinal Twist Twisted Cross Quad Smash     Post times, score, and experiences to commentsRead more

  Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Friday, 18 November 2016   Mobility: Overhead Distraction Hip Capsule Spine Smash     Post time and experiences to commentsRead more

  Rest Day     MP Iron Club is canceled this week. Will be back next week.Read more