MP Fitness Tulsa wishes you a Happy New Year for 2020! Meet at LaFortune Stadium at 0900 for the WOD. Conditioning: “Now you’re seeing 20/20” 100-yd Wall-ball shot throw (20/14)* 20 Wall-ball Russian twist (20/14) 100-yd Wall-ball shot throw 200m Run w/ wall-ball 25-yd Handstand walk* 50-yd Walking lunges 200m Run w/ wall-ball   3 rounds …then… Run bleachers on both side of stadium For time     Post results and experiences to commentsRead more

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   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 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: Complete 1-minute at each station: Row for calories Max Push-ups Bike for calories Max strict pull-ups Ski for calories Rest 1:00   5 rounds for total calories + total reps Compare to Tuesday, 05 November 2019     Post results and experiences to commentsRead more

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups …then… Ski erg 300m 10 Wall-ball shots 8 Alternating Pistols 6 Handstand push-ups 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Power snatch (45/33) 8 Overhead squats 6 Power snatch ride down (75/53) 4 Squat snatch (95/63) 3 Squat snatch (115/78) 2 Squat snatch (135/93) 1 Squat snatch (155/103)   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings...Read more

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible), perform the following: 100 Kettlebell swings (53/35) 100 Hang power snatch (75/55) 75 Box facing burpee box jump overs (20″) 75 Fat bar front squats (70#) 100 Wall-ball shots (20/14) @ (10/9′) 100 Toes-2-bar   For time   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more

  General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps   Specific warm-up: 10 Push press @ (45/33)* 7 @ (75/53) 5 @ (105/73) 3 @ (125/83) *These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.   Conditioning: “Jack” Complete as many rounds and reps as possible in 20 minutes of: 10 Push press (125/85) 10 Kettlebell swings (53/35) 10 Box jumps (24/20″)   For score   Flexibility: Right Straddle Left Straddle Center Straddle Supine Shoulder Extension     Post results and experiences to commentsRead more